Comparing Nutrients in 500 calories White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

• White Gluten-free Bread made with rice flour, corn starch or tapioca: 202g
• Cookies, gluten-free, chocolate wafer: 92g

Cookies, gluten-free, chocolate wafer have 2.2 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 500 calories - White Gluten-free Bread made with rice flour, corn starch or tapioca or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	44.7% 58g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	52.3% 38g	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	2.8% 2.04g	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	% 2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.3g	g per day for Men 19-50 years
Fiber	23% 8.67g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	6.7% 3.75g	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	63% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.3% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.95% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	18% 72.6μg	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	8.06% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	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	28% 278mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.6% 0.24mg	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	66.3% 5.3mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	5.76% 24mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	16.5% 0.38mg	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	14.7% 103mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	NA	55μg per day for Men 19-50 years
Sodium	60% 901mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	0.034% 1.27g	3700g per day for Men 19-50 years

White Gluten-free Bread Made With Rice Flour, Corn Starch Or Tapioca VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Gluten-free Bread made with rice flour, corn starch or tapioca or Cookies, gluten-free, chocolate wafer?

Lets compare vitamin content per 500 calories 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 500 kcal

Comparing minerals per 500 calories for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• 500 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.8 times more Calcium, 1.6 times more Iron and 8 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 1.6 times more Copper and 1.3 times more Phosphorus 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 contain similar levels of Manganese per 500 calories.
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have 1.6 times more Carbohydrate, 5.9 times more Fiber and 2.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 2.7 times more Fat, 7.2 times more Saturated Fat, 2 times more Omega 6 and 5.3 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 Energy per 500 calories.
• 500 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 6
• 500 calories of Cookies, gluten-free, chocolate 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, chocolate wafer provide inadequate amounts of Omega 3 in 500 calories.