Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	107% 3090kcal	187% 5410kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	478% 153g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	126% 21.3g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	483% 628g	130g per day for Men 19-50 years
Sugars	135% 98g	565% 410g	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	19% 14g	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	% 16g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 371g	g per day for Men 19-50 years
Fiber	129% 49g	42% 16g	38g per day for Men 19-50 years
Protein	129% 72.5g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Whole Grain 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	150% 1.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	NA	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	NA	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

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	60% 600mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	288% 2.6mg	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	95% 7.6mg	459% 36.7mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	179% 4.1mg	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	110% 770mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	340% 5100mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, chocolate wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 1 kg of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, chocolate wafer:

• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, chocolate wafer:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.2 times more Manganese and 4.2 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 1 kg of Cookies, gluten-free, chocolate wafer contains 1.8 times more Calcium, 3.5 times more Copper, 4.8 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 6.7 times more Omega 3, 3.1 times more Fiber and 1.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 1 kg of Cookies, gluten-free, chocolate wafer contains 1.8 times more Energy, 3.3 times more Fat, 57.5 times more Saturated Fat, 1.4 times more Omega 6, 1.3 times more Carbohydrate and 4.2 times more Sugars than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.