Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Weight per 500 calories

Cookies, gluten-free, chocolate wafer

92g

Cookies, gluten-free, lemon wafer

97g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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29%28g

Fat

24.2%23.5g

28 gvs23.5 g

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

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44%14g

Saturated Fat

32%10g

14 gvs10 g

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

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7.16%0.11g

Omega 3

5.95%0.095g

0.11 gvs0.095 g

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

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11.6%1.97g

Omega 6

14.6%2.5g

1.97 gvs2.5 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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44.7%58g

Carbohydrate

55.6%72.2g

58 gvs72.2 g

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

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52.3%38g

Sugars

56.7%41g

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

38 gvs41 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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%34.3g

Sucrose

%41g

34.3 gvs41 g

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

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3.9%1.48g

Fiber

0%0g

1.48 gvs0 g

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

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6.7%3.75g

Protein

0%0g

3.75 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

3.64%0.044mg

Thiamine

NA mgvs0.044 mg

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

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Vitamin B2

5.53%0.072mg

Riboflavin

NA mgvs0.072 mg

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

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Vitamin B3

0.39%0.063mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.063 mg

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

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7.95%0.4mg

Vitamin B5

0%0mg

Pantothenic acid

0.4 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

20%3.03mg

Tocopherols and Tocotrienols

NA mgvs3.03 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

10%101mg

Calcium

0.87%8.74mg

101 mgvs8.74 mg

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

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26.6%0.24mg

Copper

0%0mg

0.24 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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42.4%3.4mg

Iron

2.2%0.17mg

3.4 mgvs0.17 mg

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

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9.02%38mg

Magnesium

0.69%2.9mg

38 mgvs2.9 mg

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

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16.5%0.38mg

Manganese

0.8%0.018mg

0.38 mgvs0.018 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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19%133mg

Phosphorus

5.4%38mg

133 mgvs38 mg

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

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9.24%314mg

Potassium

1.03%35mg

314 mgvs35 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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7.5%113mg

Sodium

7.2%108mg

113 mgvs108 mg

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

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6.55%0.72mg

Zinc

0.26%0.029mg

0.72 mgvs0.029 mg

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

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0.034%1.27g

Water

0.029%1.1g

1.27 gvs1.1 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Cookies, gluten-free, lemon wafer?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: