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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 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 or tapioca.
• While 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 2.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White Gluten-free Bread made with rice flour, corn starch or tapioca 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