Comparing Nutrients in 5 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	12% 352kcal	15% 438kcal	2900kcal per day for Men 19-50 years
Fat	7.66% 7.43g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	19% 14g	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	1.97% 1.43g	2.7% 1.97g	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	% 1.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	11% 6.1g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	9.8% 0.13mg	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	12.8% 51μg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	19.6% 196mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.7% 0.1mg	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	46.6% 3.73mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	31% 0.72mg	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	10.3% 72.3mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	1.65% 61g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 5 oz

Compare the macro and micronutrient content in 5 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 5 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.3 times more Calcium and 3.5 times more Iron than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 5 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 2.6 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Potassium 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Copper, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 3.7 times more Saturated Fat than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 5 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 1.8 times more Fat, 55.7 times more Omega 3, 3.2 times more Omega 6, 2.8 times more Sugars and 1.7 times more Protein 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3