Comparing Nutrients in 14 ounces White Gluten-Free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, chocolate wafer

Macros Ratio

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

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	40.8% 1183kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	192% 249g	130g per day for Men 19-50 years
Sugars	62% 45g	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	8.43% 6.1g	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	% 6.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 147g	g per day for Men 19-50 years
Fiber	57.4% 22g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	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	29% 0.38mg	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	19% 75.4μg	NA	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	42.6% 6.4mg	NA	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

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	23.4% 234mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	26.3% 2.1mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	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	39.7% 278mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	NA	55μg per day for Men 19-50 years
Sodium	136% 2044mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with tapioca starch and brown rice flour 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 tapioca starch and brown rice flour 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 tapioca starch and brown rice flour vs Cookies, gluten-free, chocolate wafer:

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

• 14 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 4.2 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 1.8 times more Calcium, 4.9 times more Copper, 6.9 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus, 3.2 times more Potassium and 1.5 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate wafer contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 4.2 times more Omega 3, more Fructose, 3.4 times more Fiber and 1.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 1.8 times more Energy, 3.8 times more Fat, 24.3 times more Saturated Fat, 1.5 times more Omega 6 and 3.6 times more Sugars than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate wafer offer comparable quantities of Carbohydrate per 14 ounces.