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

Macros Ratio

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

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	20.4% 591kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	62.2% 60.4g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	96% 125g	130g per day for Men 19-50 years
Sugars	31% 22.4g	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	4.2% 3.06g	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	% 3.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 73.6g	g per day for Men 19-50 years
Fiber	28.7% 11g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	19% 10.7g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	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	14.5% 0.19mg	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	9.43% 37.7μg	NA	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	21.3% 3.2mg	NA	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

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	11.7% 117mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	13% 1.05mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	20% 139mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	NA	55μg per day for Men 19-50 years
Sodium	68% 1022mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.073% 2.7g	3700g per day for Men 19-50 years

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

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

• 7 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 4.2 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 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.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate wafer contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 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.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 1.8 times more Energy, 3.8 times more Fat, 24.3 times more Saturated Fat, 1.5 times more Omega 6 and 3.6 times more Sugars than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate wafer offer comparable quantities of Carbohydrate per seven ounces.