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

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• White Gluten-Free Bread made with tapioca starch and brown rice flour: 168g

Cookies, gluten-free, chocolate wafer have 1.8 times more energy per 100g than White Gluten-Free Bread made with tapioca starch and brown rice flour. It has very high energy density when compared to other foods. White Gluten-Free Bread made with tapioca starch and brown rice flour having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	66% 86g	130g per day for Men 19-50 years
Sugars	52.3% 38g	26% 19g	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	0% 0g	3.56% 2.6g	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	% 0g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 0g	g per day for Men 19-50 years
Fiber	3.9% 1.48g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.3% 0.16mg	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	7.97% 32μg	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	18% 2.7mg	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

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	10% 101mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	9.9% 0.089mg	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	42.4% 3.4mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	32% 0.74mg	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	19% 133mg	16.8% 117mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	NA	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	57.6% 864mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	7.78% 0.86mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	1.53% 56.5g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate wafer vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• Both Cookies, gluten-free, chocolate wafer and White Gluten-Free Bread made with tapioca starch and brown rice flour have similar amounts of vitamins per 500 kcal

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

• 500 calories of Cookies, gluten-free, chocolate wafer have 2.7 times more Copper and 3.8 times more Iron than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 500 kcal of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 1.9 times more Manganese and 7.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White Gluten-Free Bread made with tapioca starch and brown rice flour contain similar levels of Phosphorus per 500 calories.
• 500 calories of White Gluten-Free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Calcium and Copper
• Both Cookies, gluten-free, chocolate wafer as well as White Gluten-Free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, chocolate wafer have 2.1 times more Fat, 13.4 times more Saturated Fat and 2 times more Sugars than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 500 kcal of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 7.6 times more Omega 3, 1.5 times more Carbohydrate, 6.2 times more Fiber and 2.4 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White Gluten-Free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein