Comparing Nutrients in 14 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	34% 984kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	227% 295g	130g per day for Men 19-50 years
Sugars	19.3% 14g	232% 168g	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	% 168g	g per day for Men 19-50 years
Fiber	45% 17g	0% 0g	38g per day for Men 19-50 years
Protein	30.5% 17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, lemon 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	0% 0mg	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	0% 0μg	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	82.6% 12.4mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	54.8% 548mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.12% 4.45g	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, lemon 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, lemon 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, lemon wafer:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 8.3 times more Vitamin B1, 6.8 times more Vitamin B2, 42.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 5.2 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

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

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 15.3 times more Calcium, more Copper, 14.6 times more Iron, 4 times more Magnesium, 11.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 4 times more Sodium and 16 times more Zinc than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium in 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 more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 2.1 times more Energy, 4.6 times more Fat, 10.7 times more Saturated Fat, 6.5 times more Omega 3, 5.2 times more Omega 6, 1.6 times more Carbohydrate and 12 times more Sugars than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein