Comparing Nutrients in 1 pound 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	38.8% 1125kcal	84.6% 2454kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	217% 69.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	57% 9.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	219% 285g	130g per day for Men 19-50 years
Sugars	22% 16g	256% 186g	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	6.3% 4.6g	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	% 4.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 168g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	19% 7.26g	38g per day for Men 19-50 years
Protein	35% 19.5g	33% 18.4g	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	142% 1.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.7% 12.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	41% 163μg	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	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	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	62.6% 626mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	131% 1.17mg	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	149% 12mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	81% 1.86mg	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	33% 231mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	135% 2028mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	5.27% 195g	0.17% 6.2g	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 1 lb

Compare the macro and micronutrient content in 1 lb of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 1 lb of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound 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 1 lb

Comparing minerals per 1 pound for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• 1 pound of White Gluten-free Bread made with rice flour, corn starch or tapioca has 1.3 times more Calcium and 3.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 1 lb of Cookies, gluten-free, chocolate wafer contains 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 1 pound:

• 1 pound of White Gluten-free Bread made with rice flour, corn starch or tapioca has 2.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 1 lb of Cookies, gluten-free, chocolate wafer contains 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 one pound.
• 1 pound of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3