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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	23% 672kcal	15% 438kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.47g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	96% 69.5g	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	0% 0g	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	% 67.5g	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	5.9% 0.071mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	22% 3.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	49.8% 4mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	14% 99mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate sandwich, with creme filling 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 Cookies, gluten-free, chocolate sandwich, with creme filling 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 Cookies, gluten-free, chocolate sandwich, with creme filling vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 5 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 3.6 times more Vitamin B1, 4.2 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin B6 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6

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

• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 3.5 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium and 1.3 times more Potassium 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 3.2 times more Calcium and 1.9 times more Sodium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Manganese, Phosphorus and Zinc per five ounces.
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 1.5 times more Energy, 1.9 times more Fat, 29.7 times more Saturated Fat, 1.5 times more Carbohydrate and 5 times more Sugars 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 14.9 times more Omega 3, 2 times more Fiber and 3.3 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Omega 6 per five ounces.