Comparing Nutrients in 100 calories White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, chocolate wafer

Weight per 100 calories

• White Gluten-free Bread made with rice flour, corn starch or tapioca: 40.3g
• Cookies, gluten-free, chocolate wafer: 18.5g

Cookies, gluten-free, chocolate wafer have 2.2 times more energy per unit of mass than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca, which is very high in comparison to other foods. White Gluten-free Bread made with rice flour, corn starch or tapioca having above average energy density.

Discover which food has more nutrients per 100 calories - White Gluten-free Bread made with rice flour, corn starch or tapioca or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18.5g	8.93% 11.6g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	10.5% 7.58g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.56% 0.41g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.86g	g per day for Men 19-50 years
Fiber	4.56% 1.73g	0.78% 0.3g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.26% 0.029mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.63% 14.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	3.36% 0.03mg	5.3% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.3% 1.06mg	8.48% 0.68mg	8mg per day for Men 19-50 years
Magnesium	1.15% 4.84mg	1.8% 7.58mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	3.3% 0.076mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.94% 20.6mg	3.8% 26.6mg	700mg per day for Men 19-50 years
Potassium	0.89% 30.2mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	0.29% 0.16μg	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	1.5% 22.6mg	1500mg per day for Men 19-50 years
Zinc	1.76% 0.19mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.007% 0.25g	3700g per day for Men 19-50 years

White Gluten-free Bread Made With Rice Flour, Corn Starch Or Tapioca VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Gluten-free Bread made with rice flour, corn starch or tapioca or Cookies, gluten-free, chocolate wafer?

Lets compare vitamin content per 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.8 times more Calcium, 1.6 times more Iron and 8 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 100 kcal of Cookies, gluten-free, chocolate wafer contain 1.6 times more Copper and 1.3 times more Phosphorus than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Cookies, gluten-free, chocolate wafer contain similar levels of Manganese per 100 calories.
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have 1.6 times more Carbohydrate, 5.9 times more Fiber and 2.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 100 kcal of Cookies, gluten-free, chocolate wafer contain 2.7 times more Fat, 7.2 times more Saturated Fat, 2 times more Omega 6 and 5.3 times more Sugars than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy per 100 calories.
• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 6
• 100 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Fiber and Protein
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3 in 100 calories.