Comparing Nutrients in 5 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS 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	12% 352kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	7.66% 7.43g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	81% 105g	130g per day for Men 19-50 years
Sugars	6.9% 5g	82.7% 60g	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	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	% 1.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 60g	g per day for Men 19-50 years
Fiber	16% 6.1g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.1g	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	44.3% 0.53mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	0.58% 0.092mg	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	7.96% 0.1mg	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	12.8% 51μg	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	5.67% 0.85mg	29.5% 4.42mg	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	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	19.6% 196mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	46.6% 3.73mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.17% 0.027mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, lemon wafer 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 Cookies, gluten-free, lemon wafer 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 Cookies, gluten-free, lemon wafer:

• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 8.3 times more Vitamin B1, 6.8 times more Vitamin B2, 42.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 5.2 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, lemon wafer:

• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 15.3 times more Calcium, more Copper, 14.6 times more Iron, 4 times more Magnesium, 11.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 4 times more Sodium and 16 times more Zinc than Cookies, gluten-free, lemon wafer.
• 5 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• 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 Selenium in 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 more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 2.1 times more Energy, 4.6 times more Fat, 10.7 times more Saturated Fat, 6.5 times more Omega 3, 5.2 times more Omega 6, 1.6 times more Carbohydrate and 12 times more Sugars than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3
• 5 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein