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 the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
1.9 (acidic )
Calories
433
Carbs
Calories
Iron
Sodium
Copper
Explanation: The given food contains more Carbs than 91% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Calories, Iron, Sodium, and Copper.
Wafer Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Check out similar food or compare with current
Macronutrients chart
Protein:
Daily Value: 13%
6.6 g of 50 g
13%
Fats:
Daily Value: 22%
14.2 g of 65 g
22%
Carbs:
Daily Value: 24%
72.7 g of 300 g
24%
Water:
Daily Value: 0%
4.5 g of 2,000 g
0%
Other:
2 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 433
% Daily Value*
22%
Total Fat
14g
18%
Saturated Fat 4g
1%
Cholesterol 2mg
25%
Sodium 580mg
24%
Total Carbohydrate
73g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
7g
Vitamin D
0mcg
0%
Calcium
31mg
3%
Iron
4mg
50%
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
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Wafer nutrition infographic
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Mineral coverage chart
Calcium:
31 mg of 1,000 mg
3%
Iron:
4.01 mg of 8 mg
50%
Magnesium:
53 mg of 420 mg
13%
Phosphorus:
132 mg of 700 mg
19%
Potassium:
210 mg of 3,400 mg
6%
Sodium:
580 mg of 2,300 mg
25%
Zinc:
1.09 mg of 11 mg
10%
Copper:
0.463 mg of 1 mg
51%
Manganese:
0.696 mg of 2 mg
30%
Selenium:
5.7 µg of 55 µg
10%
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 µg
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 15 mg
5%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.203 mg of 1 mg
17%
Vitamin B2:
0.266 mg of 1 mg
20%
Vitamin B3:
2.858 mg of 16 mg
18%
Vitamin B5:
0.381 mg of 5 mg
8%
Vitamin B6:
0.051 mg of 1 mg
4%
Folate:
47 µg of 400 µg
12%
Vitamin B12:
0.09 µg of 2 µg
4%
Vitamin K:
2.4 µg of 120 µg
2%
Vitamin chart - relative view
Vitamin B2
0.266 mg
TOP 31%
Vitamin B1
0.203 mg
TOP 34%
Folate
47 µg
TOP 36%
Vitamin E
0.72 mg
TOP 51%
Vitamin B3
2.858 mg
TOP 52%
Vitamin B12
0.09 µg
TOP 63%
Vitamin K
2.4 µg
TOP 63%
Vitamin A
10 IU
TOP 64%
Vitamin B5
0.381 mg
TOP 67%
Vitamin B6
0.051 mg
TOP 78%
Vitamin C
0 mg
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
Sugar:
37.43 g
Fiber:
3.4 g
Other:
31.87 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 | 22% | 12% | 433kcal |
9.2 times more than Orange 
|
| Sugar | 0% | 26% | 37.43g |
4.2 times more than Coca-Cola 
|
| Fiber | 14% | 24% | 3.4g |
1.4 times more than Orange
|
| Calcium | 3% | 43% | 31mg |
4 times less than Milk 
|
| Iron | 50% | 14% | 4.01mg |
1.5 times more than Beef 
|
| Magnesium | 13% | 21% | 53mg |
2.6 times less than Almond 
|
| Phosphorus | 19% | 56% | 132mg |
1.4 times less than Chicken meat 
|
| Potassium | 6% | 57% | 210mg |
1.4 times more than Cucumber 
|
| Sodium | 25% | 16% | 580mg |
1.2 times more than White Bread 
|
| Zinc | 10% | 52% | 1.09mg |
5.8 times less than Beef
|
| Copper | 51% | 20% | 0.46mg |
3.3 times more than Shiitake 
|
| 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 | 17% | 34% | 0.2mg |
1.3 times less than Pea 
|
| Vitamin B2 | 20% | 31% | 0.27mg |
2 times more than Avocado 
|
| Vitamin B3 | 18% | 52% | 2.86mg |
3.3 times less than Turkey meat 
|
| Vitamin B5 | 8% | 67% | 0.38mg |
3 times less than Sunflower seed 
|
| Vitamin B6 | 4% | 78% | 0.05mg |
2.3 times less than Oat 
|
| Folate | 12% | 36% | 47µg |
1.3 times less than Brussels sprout 
|
| Vitamin B12 | 4% | 63% | 0.09µg |
7.8 times less than Pork 
|
| Vitamin K | 2% | 63% | 2.4µg |
42.3 times less than Broccoli
|
| 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 separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.