Comparing Nutrients in 5 ounces Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS 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	15% 438kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	81% 105g	130g per day for Men 19-50 years
Sugars	19% 14g	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	2.7% 1.97g	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	% 2.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 60g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	0% 0g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	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	21.3% 0.26mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	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	9.8% 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	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	29.5% 4.42mg	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	8.5% 85mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	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	13.5% 1.08mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	15.6% 109mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	48% 723mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, lemon wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 4 times more Vitamin B1, 4.3 times more Vitamin B2, 21.7 times more Vitamin B3 and more Vitamin B6 than Cookies, gluten-free, lemon wafer.
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3 and Vitamin B6

Comparing minerals per 5 ounces for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 6.7 times more Calcium, more Copper, 4.2 times more Iron, 10.3 times more Magnesium, 26.6 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Sodium and 19.3 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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 8.5 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 1.7 times more Energy, 2.6 times more Fat, 39.5 times more Saturated Fat, 1.6 times more Omega 6, 1.5 times more Carbohydrate and 4.3 times more Sugars than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• 5 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein