Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	26.4% 767kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	7.66% 7.43g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	50% 65g	130g per day for Men 19-50 years
Sugars	80% 58g	6.9% 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	0% 0g	1.97% 1.43g	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	% 0g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 52.6g	% 0g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	16% 6.1g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.96% 0.1mg	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	12.8% 51μg	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	NA	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	15.5% 155mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	12% 0.11mg	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	65% 5.2mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	13% 0.3mg	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	29% 204mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, chocolate wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

Both Cookies, gluten-free, chocolate wafer and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of vitamins per 5 oz

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

• Cookies, gluten-free, chocolate wafer have 3.5 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 4.5 times more Potassium and 1.6 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 1.3 times more Calcium, 3.7 times more Sodium and 31.4 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, chocolate wafer have 2.2 times more Energy, 5.8 times more Fat, 15.7 times more Saturated Fat, 8.3 times more Omega 3, 4.3 times more Omega 6, 1.4 times more Carbohydrate and 11.6 times more Sugars than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains more Fructose and 2.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Protein per 5 oz.
• Both Cookies, gluten-free, chocolate wafer as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Glucose and Sucrose in 5 oz.