Comparing Nutrients in 300 calories Cookies, gluten-free, lemon waferVS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

Cookies, gluten-free, lemon wafer

58.3g

Cookies, gluten-free, chocolate wafer

55.5g

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

Which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Cookies, gluten-free, chocolate wafer?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, lemon wafer

42%

58%

Cookies, gluten-free, chocolate wafer

51%

46%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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14.5%14g

Fat

17.4%17g

14 gvs17 g

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

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19%6.1g

Saturated Fat

26.5%8.5g

6.1 gvs8.5 g

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

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3.57%0.057g

Omega 3

4.3%0.069g

0.057 gvs0.069 g

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

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8.76%1.5g

Omega 6

6.96%1.2g

1.5 gvs1.2 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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33.3%43.3g

Carbohydrate

26.8%35g

43.3 gvs35 g

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

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34%24.6g

Sugars

31.4%22.7g

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

24.6 gvs22.7 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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%24.6g

Sucrose

%20.6g

24.6 gvs20.6 g

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

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0%0g

Fiber

2.33%0.89g

0 gvs0.89 g

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

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0%0g

Protein

4.02%2.25g

0 gvs2.25 g

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

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Vitamins

Cookies, gluten-free, lemon wafervs Cookies, gluten-free, chocolate 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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2.2%0.026mg

Vitamin B1

Thiamine

0.026 mgvsNA mg

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

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3.3%0.043mg

Vitamin B2

Riboflavin

0.043 mgvsNA mg

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

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0.24%0.038mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

0.038 mgvsNA mg

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

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0%0mg

Vitamin B5

4.77%0.24mg

Pantothenic acid

0 mgvs0.24 mg

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

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0%0mg

Vitamin B6

Pyridoxine

0 mgvsNA 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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0%0μg

Vitamin B9

Folates and Folic Acid

0 μgvsNA 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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12%1.8mg

Vitamin E

Tocopherols and Tocotrienols

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

0.52%5.24mg

Calcium

6.04%60.4mg

5.24 mgvs60.4 mg

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

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0%0mg

Copper

16%0.14mg

0 mgvs0.14 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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1.3%0.1mg

Iron

25.4%2.04mg

0.1 mgvs2.04 mg

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

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0.42%1.75mg

Magnesium

5.4%22.7mg

1.75 mgvs22.7 mg

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

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0.48%0.011mg

Manganese

9.9%0.23mg

0.011 mgvs0.23 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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3.25%22.7mg

Phosphorus

11.4%80mg

22.7 mgvs80 mg

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

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0.62%21mg

Potassium

5.55%189mg

21 mgvs189 mg

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

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0%0μg

Selenium

0 μgvsNA μg

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

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4.3%64.7mg

Sodium

4.5%67.7mg

64.7 mgvs67.7 mg

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

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0.16%0.017mg

Zinc

3.93%0.43mg

0.017 mgvs0.43 mg

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

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0.018%0.65g

Water

0.021%0.76g

0.65 gvs0.76 g

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

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Lets compare vitamin content per 300 calories of Cookies, gluten-free, lemon wafer vs Cookies, gluten-free, chocolate wafer:

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

Comparing minerals per 300 calories for Cookies, gluten-free, lemon wafer vs Cookies, gluten-free, chocolate wafer:

Cookies, gluten-free, chocolate wafer contain 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, lemon wafer and Cookies, gluten-free, chocolate wafer have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, gluten-free, lemon wafer have 1.3 times more Omega 6 and 1.2 times more Carbohydrate than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 1.4 times more Saturated Fat and more Protein than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, chocolate wafer have similar amounts of Energy, Fat, Omega 3 and Sugars per 300 kcal.
Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose, Sucrose and Fiber in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Cookies, gluten-free, lemon waferVS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Cookies, gluten-free, chocolate wafer?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: