Comparing Nutrients in 5 ounces White Gluten-Free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	14.6% 422kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	14.6% 2.47g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	83% 108g	130g per day for Men 19-50 years
Sugars	22% 16g	96% 69.5g	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% 2.2g	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	% 2.35g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 67.5g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	6.73% 27μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.2% 2.3mg	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	41% 0.37mg	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	9.4% 0.75mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	31.7% 0.73mg	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% 99mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, chocolate sandwich, with creme filling per 5 oz

Compare the macro and micronutrient content in 5 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour versus 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling 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 tapioca starch and brown rice flour vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 5 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 2.7 times more Vitamin B1, 3.6 times more Vitamin B2, 3.6 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.4 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 5 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 3.1 times more Calcium, more Selenium and 1.9 times more Sodium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 4.9 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Manganese and Phosphorus per five ounces.
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 9.3 times more Omega 3, more Fructose, 2.2 times more Fiber and 2.5 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.6 times more Energy, 2.2 times more Fat, 12.6 times more Saturated Fat, 1.5 times more Carbohydrate and 4.3 times more Sugars than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Omega 6 per five ounces.