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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

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
91% Carbs
88% Calories
86% Iron
84% Sodium
80% 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.

77

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Macronutrients chart

7% 15% 73% 5% 2%
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 ______________
Amount Per 100g
Calories 433
% Daily Value*
22%
Total Fat 14g
18%
Saturated Fat 4g
Trans Fat g
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
ok
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
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

Wafer nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 151% 38% 57% 19% 76% 30% 155% 91% 32% 8%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 103% 63% 56% 50% 41% 30% 53% 54% 55%
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

4.241% 4.865% 4.153%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g

Fiber content ratio for Wafer

37.43% 3.4% 31.87%
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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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