Comparing Nutrients in 100 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Cookies, gluten-free, lemon wafer

Weight per 100 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 32.3g
• Cookies, gluten-free, lemon wafer: 19.4g

Cookies, gluten-free, lemon wafer have 1.7 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch, which is very high in comparison to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch having high energy density.

Discover which food has more nutrients per 100 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	NA	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	NA	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	NA	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	11% 14.4g	130g per day for Men 19-50 years
Sugars	4.24% 3.07g	11.3% 8.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.16% 0.11g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.15g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.2g	g per day for Men 19-50 years
Fiber	3.06% 1.16g	0% 0g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.079% 0.013mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	2.65% 26.5mg	0.17% 1.75mg	1000mg per day for Men 19-50 years
Copper	2.97% 0.027mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.15% 0.25mg	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	3.38% 14mg	0.14% 0.58mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	0.16% 0.004mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.8% 40.6mg	1.1% 7.57mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	2.05% 0.23mg	0.053% 0.006mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	0.006% 0.22g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch VS Cookies, Gluten-free, Lemon Wafer Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Cookies, gluten-free, lemon wafer?

Lets compare vitamin content per 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Cookies, gluten-free, lemon wafer:

• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have more Vitamin B5 than Cookies, gluten-free, lemon wafer.
• 100 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B5

Comparing minerals per 100 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Cookies, gluten-free, lemon wafer:

• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 15.1 times more Calcium, more Copper, 7.2 times more Iron, 24.4 times more Magnesium, 69.9 times more Manganese, 5.4 times more Phosphorus, 10.6 times more Sodium and 38.8 times more Zinc than Cookies, gluten-free, lemon wafer.
• 100 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.2 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 100 kcal of Cookies, gluten-free, lemon wafer contain 2.3 times more Fat and 2.7 times more Sugars than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein