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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	25% 730kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	46.5% 15g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	82.7% 60g	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	% 60g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	0% 0g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	5.3% 0.064mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	29.5% 4.42mg	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, lemon wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	3.2% 0.26mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	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	7.9% 55.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	1.3% 47.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon 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, lemon 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, lemon wafer vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 5 ounces of Cookies, gluten-free, lemon wafer have 1.9 times more Vitamin E 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 3 times more Vitamin B1, 3.6 times more Vitamin B2, 21.6 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

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

• 5 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 6.6 times more Calcium, more Copper, 2.9 times more Iron, 8.3 times more Magnesium, 23.1 times more Manganese, 1.8 times more Phosphorus, 3 times more Potassium, more Selenium, 4.6 times more Sodium and 17 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, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, lemon wafer have 1.7 times more Energy, 3 times more Fat, 16.7 times more Saturated Fat, 1.8 times more Omega 6, 1.5 times more Carbohydrate and 3.7 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 5.3 times more Omega 3, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 5 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein