Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	84.6% 2454kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	217% 69.4g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	57% 9.68g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	160% 208g	130g per day for Men 19-50 years
Sugars	256% 186g	22% 16g	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	0% 0g	6.3% 4.6g	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	% 0g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 168g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	33% 18.4g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	78.7% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25.5% 0.33mg	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	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	49.4% 494mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	37.8% 0.34mg	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	208% 16.6mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	41.4% 0.95mg	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	93% 653mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	5.27% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 1 lb

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

Lets compare vitamin content per 1 pound of Cookies, gluten-free, chocolate wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Both Cookies, gluten-free, chocolate wafer and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of vitamins per 1 lb

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gluten-free, chocolate wafer has 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 or tapioca.
• While 1 lb of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 2.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White Gluten-free Bread made with rice flour, corn starch or tapioca 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