Comparing Nutrients in 500 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, lemon wafer

Weight per 500 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 162g
• Cookies, gluten-free, lemon wafer: 97g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	32% 10g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	22% 16g	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	3.1% 2.25g	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	% 2.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 41g	g per day for Men 19-50 years
Fiber	21% 7.93g	0% 0g	38g per day for Men 19-50 years
Protein	21% 11.7g	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	24.3% 0.29mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	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	11.2% 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	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	20% 3.03mg	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	9.7% 97mg	0.87% 8.74mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	15.4% 1.23mg	2.2% 0.17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	17.8% 125mg	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	8.53% 0.94mg	0.26% 0.029mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	0.029% 1.1g	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 500 Kcal

Discover which food has more nutrients per 500 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 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, lemon wafer:

• 500 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.
• 500 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 500 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, lemon wafer:

• 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3, Fiber and Protein