Comparing Nutrients in 7 ounces Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	21% 613kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	20.4% 3.46g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	116% 151g	130g per day for Men 19-50 years
Sugars	27% 19.5g	134% 97g	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	3.8% 2.76g	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	% 3.2g	% 2g	g per day for Men 19-50 years
Sucrose	% 0g	% 94g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	13% 4.96g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	0% 0mg	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	0% 0μg	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	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42.3% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	12% 119mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	57.5% 0.52mg	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	19% 1.5mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	44.4% 1.02mg	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	22% 153mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	67.5% 1012mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	0.15% 5.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Cookies, gluten-free, chocolate sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 7 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 3.6 times more Vitamin B1, 4.2 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin B6 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6

Comparing minerals per 7 ounces for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 7 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 3.2 times more Calcium and 1.9 times more Sodium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 3.5 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium and 1.3 times more Potassium than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 14.9 times more Omega 3, 2 times more Fiber and 3.3 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.5 times more Energy, 1.9 times more Fat, 29.7 times more Saturated Fat, 1.5 times more Carbohydrate and 5 times more Sugars than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Omega 6 per seven ounces.