Comparing Nutrients in 14 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS 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	34% 984kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	192% 249g	130g per day for Men 19-50 years
Sugars	19.3% 14g	224% 163g	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	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	% 3.93g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 147g	g per day for Men 19-50 years
Fiber	45% 17g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	30.5% 17g	28.8% 16g	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	124% 1.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	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	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	54.8% 548mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	114% 1.03mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	71% 1.63mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	39.7% 1349mg	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	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, chocolate wafer 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 Cookies, gluten-free, chocolate wafer 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 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 14 oz

Comparing minerals per 14 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 1.3 times more Calcium and 3.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 3.5 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 4.5 times more Potassium and 1.6 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 2.2 times more Energy, 5.8 times more Fat, 15.7 times more Saturated Fat, 8.3 times more Omega 3, 4.3 times more Omega 6, 1.4 times more Carbohydrate and 11.6 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 Protein per 14 ounces.
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3