Comparing Nutrients in 300 calories White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, lemon wafer

Weight per 300 calories

• White Gluten-free Bread made with rice flour, corn starch or tapioca: 121g
• Cookies, gluten-free, lemon wafer: 58.3g

Cookies, gluten-free, lemon wafer have 2.1 times more energy per unit of mass than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca, which is very high in comparison to other foods. White Gluten-free Bread made with rice flour, corn starch or tapioca having above average energy density.

Discover which food has more nutrients per 300 calories - White Gluten-free Bread made with rice flour, corn starch or tapioca or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.53% 6.34g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	5.9% 4.27g	34% 24.6g	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	1.7% 1.22g	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	% 1.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 24.6g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	0% 0g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	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	38% 0.45mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	0.24% 0.038mg	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	6.8% 0.088mg	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	11% 43.5μg	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	4.84% 0.73mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.3% 0.36μg	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, lemon wafer	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.52% 5.24mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	39.8% 3.2mg	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	3.46% 14.5mg	0.42% 1.75mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	0.48% 0.011mg	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	8.8% 61.7mg	3.25% 22.7mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	36% 541mg	4.3% 64.7mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	0.16% 0.017mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.018% 0.65g	3700g per day for Men 19-50 years

White Gluten-free Bread Made With Rice Flour, Corn Starch Or Tapioca VS Cookies, Gluten-free, Lemon Wafer Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Gluten-free Bread made with rice flour, corn starch or tapioca or Cookies, gluten-free, lemon wafer?

Lets compare vitamin content per 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, lemon wafer:

• 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have 17.3 times more Vitamin B1, 14.2 times more Vitamin B2, 88.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 300 kcal of Cookies, gluten-free, lemon wafer contain 2.5 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin E
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, lemon wafer:

• 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have 31.8 times more Calcium, more Copper, 30.3 times more Iron, 23 times more Manganese, 2.7 times more Phosphorus and 8.4 times more Sodium than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Manganese and Phosphorus
• 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 Magnesium, Potassium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have 1.3 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 300 kcal of Cookies, gluten-free, lemon wafer contain 2.2 times more Fat, 5.2 times more Saturated Fat, 2.5 times more Omega 6 and 5.8 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, lemon wafer offer comparable quantities of Energy per 300 calories.
• 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 6
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3 in 300 calories.