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

Macros Ratio

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

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	37% 1074kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	78% 102g	130g per day for Men 19-50 years
Sugars	112% 81.3g	31% 22.4g	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	4.2% 3.06g	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	% 3.3g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate 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	NA	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.4% 2.8mg	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	14.5% 0.19mg	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	9.43% 37.7μg	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	NA	21.3% 3.2mg	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, chocolate wafer	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	21.6% 216mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	11.7% 0.11mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	38% 0.87mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 1.8 times more Energy, 3.8 times more Fat, 24.3 times more Saturated Fat, 1.5 times more Omega 6, 1.2 times more Carbohydrate and 3.6 times more Sugars than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 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.