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

Weight per 100 calories

• Cookies, gluten-free, chocolate wafer: 18.5g
• White Gluten-Free Bread made with tapioca starch and brown rice flour: 33.6g

Cookies, gluten-free, chocolate wafer have 1.8 times more energy per 100g than White Gluten-Free Bread made with tapioca starch and brown rice flour. It has very high energy density when compared to other foods. White Gluten-Free Bread made with tapioca starch and brown rice flour having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1.43% 0.023g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	13.2% 17g	130g per day for Men 19-50 years
Sugars	10.5% 7.58g	5.23% 3.8g	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% 0g	0.71% 0.52g	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	% 0g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 0g	g per day for Men 19-50 years
Fiber	0.78% 0.3g	4.86% 1.85g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.97% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.95% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.45% 0.032mg	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	NA	1.6% 6.38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	2% 20mg	1.98% 19.8mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	1.98% 0.018mg	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	8.48% 0.68mg	2.22% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.8% 7.58mg	2% 8.4mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	6.4% 0.15mg	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	3.8% 26.6mg	3.36% 23.5mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	1.06% 36mg	3400mg per day for Men 19-50 years
Selenium	NA	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.56% 0.17mg	11mg per day for Men 19-50 years
Water	0.007% 0.25g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 calories of Cookies, gluten-free, chocolate wafer have 2.7 times more Copper and 3.8 times more Iron than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 100 kcal of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 1.9 times more Manganese and 7.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White Gluten-Free Bread made with tapioca starch and brown rice flour contain similar levels of Phosphorus per 100 calories.
• 100 calories of White Gluten-Free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Calcium and Copper
• Both Cookies, gluten-free, chocolate wafer as well as White Gluten-Free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, gluten-free, chocolate wafer have 2.1 times more Fat, 13.4 times more Saturated Fat and 2 times more Sugars than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 100 kcal of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 7.6 times more Omega 3, 1.5 times more Carbohydrate, 6.2 times more Fiber and 2.4 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White Gluten-Free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy and Omega 6 per 100 calories.
• 100 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein