Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Weight per 100 calories

Cookies, gluten-free, chocolate wafer

18.5g

Cookies, gluten-free, lemon wafer

19.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Cookies, gluten-free, lemon wafer?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Cookies, gluten-free, lemon wafer

42%

58%

100 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Cookies, gluten-free, lemon wafer

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.8%5.62g

Fat

4.84%4.7g

5.62 gvs4.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.84%2.83g

Saturated Fat

6.37%2.04g

2.83 gvs2.04 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.43%0.023g

Omega 3

1.2%0.019g

0.023 gvs0.019 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.32%0.39g

Omega 6

2.92%0.5g

0.39 gvs0.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

NA mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.93%11.6g

Carbohydrate

11%14.4g

11.6 gvs14.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.5%7.58g

Sugars

11.3%8.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.58 gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0g

0 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.86g

Sucrose

%8.2g

6.86 gvs8.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0.78%0.3g

Fiber

0%0g

0.3 gvs0 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.34%0.75g

Protein

0%0g

0.75 gvs0 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, gluten-free, chocolate wafervs Cookies, gluten-free, lemon wafer

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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Vitamin B1

0.73%0.009mg

Thiamine

NA mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

1.1%0.014mg

Riboflavin

NA mgvs0.014 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

0.079%0.013mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.013 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.6%0.079mg

Vitamin B5

0%0mg

Pantothenic acid

0.079 mgvs0 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

0%0mg

Pyridoxine

NA mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

0%0μg

Folates and Folic Acid

NA μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

Cobalamin

NA μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

Ascorbic acid

NA mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

4.04%0.61mg

Tocopherols and Tocotrienols

NA mgvs0.61 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, gluten-free, chocolate wafervs Cookies, gluten-free, lemon wafer

2%20mg

Calcium

0.17%1.75mg

20 mgvs1.75 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.3%0.048mg

Copper

0%0mg

0.048 mgvs0 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.48%0.68mg

Iron

0.44%0.035mg

0.68 mgvs0.035 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.8%7.58mg

Magnesium

0.14%0.58mg

7.58 mgvs0.58 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.3%0.076mg

Manganese

0.16%0.004mg

0.076 mgvs0.004 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.8%26.6mg

Phosphorus

1.1%7.57mg

26.6 mgvs7.57 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.85%63mg

Potassium

0.21%7mg

63 mgvs7 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

0%0μg

NA μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.5%22.6mg

Sodium

1.44%21.6mg

22.6 mgvs21.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.3%0.14mg

Zinc

0.053%0.006mg

0.14 mgvs0.006 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.007%0.25g

Water

0.006%0.22g

0.25 gvs0.22 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cookies, gluten-free, chocolate wafer vs Cookies, gluten-free, lemon wafer:

Cookies, gluten-free, chocolate wafer have more Vitamin B5 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 100 calories for Cookies, gluten-free, chocolate wafer vs Cookies, gluten-free, lemon wafer:

Cookies, gluten-free, chocolate wafer have 11.5 times more Calcium, more Copper, 19.4 times more Iron, 13 times more Magnesium, 20.6 times more Manganese, 3.5 times more Phosphorus, 9 times more Potassium and 24.8 times more Zinc than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, chocolate wafer and Cookies, gluten-free, lemon wafer have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, gluten-free, chocolate wafer have 1.4 times more Saturated Fat, 1.2 times more Omega 3 and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 1.3 times more Omega 6 than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Cookies, gluten-free, lemon wafer have similar amounts of Energy, Fat, Carbohydrate and Sugars per 100 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose, Sucrose and Fiber in 100 kcal.

Compare more foods per 100 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling

Compare Foods

Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Cookies, gluten-free, lemon wafer?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: