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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	26.4% 767kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	80% 58g	22% 16g	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	3% 2.2g	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	% 2.35g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.4% 2mg	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	10.4% 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	NA	6.73% 27μg	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	15.2% 2.3mg	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

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	15.5% 155mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	8.35% 0.075mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	27% 0.62mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	1.3% 47.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS White 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 wafer versus 5 oz of White 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 wafer vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• Both Cookies, gluten-free, chocolate wafer and White Gluten-Free Bread made with tapioca starch and brown rice flour 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 tapioca starch and brown rice flour:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.8 times more Calcium, 4.9 times more Copper, 6.9 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus, 3.2 times more Potassium and 1.5 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 5 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 4.2 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White Gluten-Free Bread made with tapioca starch and brown rice flour contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.8 times more Energy, 3.8 times more Fat, 24.3 times more Saturated Fat, 1.5 times more Omega 6, 1.2 times more Carbohydrate and 3.6 times more Sugars than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 5 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 4.2 times more Omega 3, more Fructose, 3.4 times more Fiber and 1.3 times more Protein than Cookies, gluten-free, chocolate wafer.