Comparing Nutrients in 7 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, chocolate wafer

Macros Ratio

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

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17% 492kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	62.2% 60.4g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	96% 125g	130g per day for Men 19-50 years
Sugars	9.66% 7g	112% 81.3g	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	2.76% 2g	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	% 1.96g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 73.6g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	NA	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	18% 71.4μg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	27.4% 274mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	57% 0.51mg	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	65.2% 5.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	35.5% 0.82mg	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	14.5% 101mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	59% 887mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.3% 85.3g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, chocolate wafer per 7 oz

Compare the macro and micronutrient content in 7 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 7 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 1.3 times more Calcium and 3.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 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.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 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.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Cookies, gluten-free, chocolate wafer offer comparable quantities of Protein per seven ounces.
• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3