Wafer nutrition, glycemic index, calories and serving size
Cookies, chocolate wafers
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Wafer
Glycemic index ⓘ
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
77 (high)
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 wafer (6 grams)
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
1.9 (acidic )
Calories
433
Carbs
Calories
Iron
Sodium
Copper
Explanation: This food contains more Carbs than 91% of foods. More importantly, although there are several foods (9%) which contain more Carbs, this food itself is rich in Carbs more than it is in any other nutrient. Similarly it is relatively rich in Calories, Iron, Sodium and Copper
Wafer Glycemic index (GI)
Similar food data
Fortune cookie 
Graham cracker 
Wafer nutrition infographic
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Check out similar food or compare with current
Macronutrients chart
Protein:
13%
Daily Value: 13%
6.6 g of 50 g
Fats:
22%
Daily Value: 22%
14.2 g of 65 g
Carbs:
24%
Daily Value: 24%
72.7 g of 300 g
Water:
0%
Daily Value: 0%
4.5 g of 2,000 g
Other:
2 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
433
% Daily Value*
22%
Total Fat
14g
20%
Saturated Fat
4g
1%
Cholesterol
2mg
24%
Sodium
580mg
24%
TotalCarbohydrate
73g
12%
Dietary Fiber
3g
Total Sugars 37g
Includes ? g Added Sugars
Protein
7g
Vitamin D
0mcg
0%
Calcium
31mg
3%
Iron
4mg
22%
Potassium
210mg
6%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
details
Using too much sugars can lead to weight gain or diabetes.
Mineral coverage chart
Calcium:
31 mg of 1,000 mg
3%
Iron:
4.01 mg of 18 mg
22%
Magnesium:
53 mg of 400 mg
13%
Phosphorus:
132 mg of 1,000 mg
13%
Potassium:
210 mg of 3,500 mg
6%
Sodium:
580 mg of 2,400 mg
24%
Zinc:
1.09 mg of 15 mg
7%
Copper:
0.463 mg of 2 mg
23%
Manganese:
0.696 mg of 2 mg
35%
Selenium:
5.7 µg of 70 µg
8%
Choline:
14.3 mg of 550 mg
3%
Mineral chart - relative view
Iron
4.01 mg
TOP 14%
Sodium
580 mg
TOP 16%
Copper
0.463 mg
TOP 20%
Magnesium
53 mg
TOP 21%
Manganese
0.696 mg
TOP 35%
Calcium
31 mg
TOP 43%
Zinc
1.09 mg
TOP 52%
Phosphorus
132 mg
TOP 56%
Potassium
210 mg
TOP 57%
Selenium
5.7 mg
TOP 66%
Choline
14.3 mg
TOP 81%
Vitamin coverage chart
Vitamin A:
10 IU of 5,000 IU
0%
Vitamin E :
0.72 mg of 20 mg
4%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 60 mg
0%
Vitamin B1:
0.203 mg of 2 mg
14%
Vitamin B2:
0.266 mg of 2 mg
16%
Vitamin B3:
2.858 mg of 20 mg
14%
Vitamin B5:
0.381 mg of 10 mg
4%
Vitamin B6:
0.051 mg of 2 mg
3%
Folate, total:
47 µg of 400 µg
12%
Vitamin B12:
0.09 µg of 6 µg
2%
Vitamin K:
2.4 µg of 80 µg
3%
Folic acid (B9):
39 µg of 400 µg
10%
Vitamin chart - relative view
Folic acid (B9)
39 µg
TOP 31%
Vitamin B2
0.266 µg
TOP 31%
Vitamin B1
0.203 µg
TOP 34%
Folate, total
47 µg
TOP 36%
Vitamin E
0.72 µg
TOP 51%
Vitamin B3
2.858 µg
TOP 52%
Vitamin B12
0.09 µg
TOP 63%
Vitamin K
2.4 µg
TOP 63%
Vitamin A
10 µg
TOP 64%
Vitamin B5
0.381 µg
TOP 67%
Vitamin B6
0.051 µg
TOP 78%
Vitamin C
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Protein quality breakdown
Tryptophan:
96 mg of 280 mg
34%
Threonine:
220 mg of 1,050 mg
21%
Isoleucine:
261 mg of 1,400 mg
19%
Leucine:
447 mg of 2,730 mg
16%
Lysine:
281 mg of 2,100 mg
13%
Methionine:
105 mg of 1,050 mg
10%
Phenylalanine:
308 mg of 1,750 mg
18%
Valine:
323 mg of 1,820 mg
18%
Histidine:
128 mg of 700 mg
18%
Fat type information
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Fiber content / ratio for Wafer
Sugars:
37.43 g
Fiber:
3.4 g
All nutrients for Wafer per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Protein | 16% | 55% | 6.6g |
2.3 times more than Broccoli 
|
| Fats | 22% | 24% | 14.2g |
2.3 times less than Cheese 
|
| Carbs | 24% | 9% | 72.7g |
2.6 times more than Rice 
|
| Calories | 17% | 12% | 433kcal |
9.2 times more than Orange 
|
| Sugars | 42% | 26% | 37.43g |
4.2 times more than Coca-Cola 
|
| Fiber | 9% | 24% | 3.4g |
1.4 times more than Orange
|
| Calcium | 3% | 43% | 31mg |
4 times less than Milk 
|
| Iron | 22% | 14% | 4.01mg |
1.5 times more than Beef 
|
| Magnesium | 13% | 21% | 53mg |
2.6 times less than Kidney bean 
|
| Phosphorus | 19% | 56% | 132mg |
1.4 times less than Chicken meat 
|
| Potassium | 4% | 57% | 210mg |
1.4 times more than Cucumber 
|
| Sodium | 24% | 16% | 580mg |
1.2 times more than White Bread 
|
| Zinc | 10% | 52% | 1.09mg |
5.8 times less than Beef
|
| Copper | 0% | 20% | 0.46mg |
3.3 times more than Shiitake 
|
| Vitamin A | 0% | 64% | 10IU |
1670.6 times less than Carrot 
|
| Vitamin E | 5% | 51% | 0.72mg |
2 times less than Kiwifruit 
|
| Vitamin D | 0% | 100% | 0µg |
N/A 
|
| Vitamin C | 0% | 100% | 0mg |
N/A 
|
| Vitamin B1 | 14% | 34% | 0.2mg |
1.3 times less than Pea 
|
| Vitamin B2 | 16% | 31% | 0.27mg |
2 times more than Avocado 
|
| Vitamin B3 | 14% | 52% | 2.86mg |
3.3 times less than Turkey meat 
|
| Vitamin B5 | 4% | 67% | 0.38mg |
3 times less than Sunflower seed 
|
| Vitamin B6 | 3% | 78% | 0.05mg |
2.3 times less than Oat 
|
| Folate, total | 12% | 36% | 47µg |
1.3 times less than Brussels sprout 
|
| Vitamin B12 | 2% | 63% | 0.09µg |
7.8 times less than Pork 
|
| Vitamin K | 3% | 63% | 2.4µg |
42.3 times less than Broccoli
|
| Folic acid (B9) | 10% | 31% | 39µg |
INF times more than Banana 
|
| Tryptophan | 0% | 79% | 0.1mg |
3.2 times less than Chicken meat
|
| Threonine | 0% | 82% | 0.22mg |
3.3 times less than Beef
|
| Isoleucine | 0% | 82% | 0.26mg |
3.5 times less than Salmon 
|
| Leucine | 0% | 83% | 0.45mg |
5.4 times less than Tuna 
|
| Lysine | 0% | 81% | 0.28mg |
1.6 times less than Tofu 
|
| Methionine | 0% | 83% | 0.11mg |
1.1 times more than Quinoa 
|
| Phenylalanine | 0% | 82% | 0.31mg |
2.2 times less than Egg
|
| Valine | 0% | 82% | 0.32mg |
6.3 times less than Soybean 
|
| Histidine | 0% | 84% | 0.13mg |
5.9 times less than Turkey meat
|
| Cholesterol | 1% | 56% | 2mg |
186.5 times less than Egg
|
| Saturated Fat | 21% | 29% | 4.24g |
1.4 times less than Beef
|
| Monounsaturated Fat | 0% | 32% | 4.87g |
2 times less than Avocado
|
| Polyunsaturated fat | 0% | 20% | 4.15g |
11.4 times less than Walnut 
|
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.