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

Weight per 500 calories

• White Gluten-free Bread made with rice flour, corn starch or tapioca: 202g
• Cookies, gluten-free, lemon wafer: 97g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	32% 10g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	56.7% 41g	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	% 41g	g per day for Men 19-50 years
Fiber	23% 8.67g	0% 0g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	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	63% 0.76mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.3% 1mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	0.39% 0.063mg	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	11.3% 0.15mg	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	18% 72.6μg	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	8.06% 1.2mg	20% 3.03mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	28% 278mg	0.87% 8.74mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	66.3% 5.3mg	2.2% 0.17mg	8mg per day for Men 19-50 years
Magnesium	5.76% 24mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	0.8% 0.018mg	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	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	0.26% 0.029mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	0.029% 1.1g	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 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, lemon 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, lemon wafer:

• 500 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 500 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.
• 500 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin E
• 500 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 500 calories for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, lemon wafer:

• 500 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.
• 500 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 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 1.3 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 500 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 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, 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 500 calories.