Comparing Nutrients in 300 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, lemon wafer

Weight per 300 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 97g
• Cookies, gluten-free, lemon wafer: 58.3g

Cookies, gluten-free, lemon wafer have 1.7 times more energy per unit of mass than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour, which is very high in comparison to other foods. Whole Grain gluten-free Bread made with tapioca starch and brown rice flour having high energy density.

Discover which food has more nutrients per 300 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Cookies, gluten-free, lemon 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, lemon wafer	0%	42%	58%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	13% 9.52g	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	1.86% 1.35g	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	% 1.56g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 24.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	0% 0g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	0% 0g	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, lemon wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	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	6.72% 0.087mg	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	NA	0% 0μg	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	12% 1.8mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	0.52% 5.24mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	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	9.22% 0.74mg	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	0.42% 1.75mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	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	10.7% 74.8mg	3.25% 22.7mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	4.3% 64.7mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	0.16% 0.017mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.018% 0.65g	3700g per day for Men 19-50 years

Whole Grain Gluten-free Bread Made With Tapioca Starch And Brown Rice Flour VS Cookies, Gluten-free, Lemon Wafer Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Cookies, gluten-free, lemon wafer?

Lets compare vitamin content per 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, lemon wafer:

• 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 6.7 times more Vitamin B1, 7.2 times more Vitamin B2, 36.2 times more Vitamin B3 and more Vitamin B6 than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 300 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, lemon wafer:

• 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have more Copper, 7 times more Iron, 17.2 times more Magnesium, 44.3 times more Manganese, 3.3 times more Phosphorus and 7.7 times more Sodium than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 14.2 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 300 kcal of Cookies, gluten-free, lemon wafer contain 1.6 times more Fat, 23.7 times more Saturated Fat and 2.6 times more Sugars than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3, Fiber and Protein