Comparing Nutrients in 14 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	34% 984kcal	42.3% 1226kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	38.2% 37g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	36.6% 6.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	150% 195g	130g per day for Men 19-50 years
Sugars	19.3% 14g	53.7% 39g	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	5.53% 4g	7.6% 5.5g	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	% 3.93g	% 6.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	51% 19.4g	38g per day for Men 19-50 years
Protein	30.5% 17g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	27.5% 0.36mg	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	35.7% 143μg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	54.8% 548mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	32.6% 0.29mg	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	130% 10.4mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	87% 2mg	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	29% 202mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	118% 1774mg	135% 2024mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 14 oz

Compare the macro and micronutrient content in 14 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 14 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 per 14 ounces.

Comparing minerals per 14 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.3 times more Calcium and 3.5 times more Iron than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 14 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 2.6 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Potassium 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Copper, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 3.7 times more Saturated Fat than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 14 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 1.8 times more Fat, 55.7 times more Omega 3, 3.2 times more Omega 6, 2.8 times more Sugars and 1.7 times more Protein 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3