Comparing Nutrients in 100 grams White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, chocolate wafer

Macros Ratio

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

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	8.55% 248kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	12.6% 2.13g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	56.5% 41g	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	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	% 0.99g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 37g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cookies, gluten-free, chocolate wafer	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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% 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	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	14% 138mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	28.8% 0.26mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	18% 0.41mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	2.2% 75mg	10% 340mg	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	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cookies, gluten-free, chocolate wafer per 100 g

Compare the macro and micronutrient content in 100 g of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 100 g of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cookies, gluten-free, chocolate wafer:

• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca have 1.3 times more Calcium and 3.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 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, and/or tapioca.

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 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, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Cookies, gluten-free, chocolate wafer offer comparable quantities of Protein per 100 grams.
• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3