Comparing Nutrients in 100 grams White Gluten-free Bread made with rice flour, corn starch or tapioca VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	8.55% 248kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	52% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.2% 45.8g	37.8% 49g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	13.5% 9.8g	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	1.4% 1g	1.9% 1.4g	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	% 0.99g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.78mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	6.92% 0.09mg	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% 36μg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	14% 138mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.22% 0.074mg	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	33% 2.63mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	22% 0.51mg	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	7.3% 51mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	2.2% 75mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	29.8% 447mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.87% 32.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• White Gluten-free Bread made with rice flour, corn starch, and/or tapioca has 2.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• White Gluten-free Bread made with rice flour, corn starch, and/or tapioca has 2.3 times more Calcium, 3.5 times more Iron and 1.3 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 2.6 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Potassium 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, and/or tapioca and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Copper, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Gluten-free Bread made with rice flour, corn starch, and/or tapioca has 3.7 times more Saturated Fat than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.8 times more Fat, 55.7 times more Omega 3, 3.2 times more Omega 6, 2.8 times more Sugars, 1.4 times more Fructose and 1.7 times more Protein 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, and/or tapioca and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 100 g.