Comparing Nutrients in 100 grams White Gluten-Free Bread made with tapioca starch and brown rice flour 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 tapioca starch and brown rice flour	7%	24%	69%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	10.3% 298kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	8.27% 8g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	52% 0.84g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	37.8% 49g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	2.12% 1.54g	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	% 1.66g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	13% 4.9g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Whole Grain 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	11.3% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	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	7.3% 0.095mg	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	4.75% 19μg	NA	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	10.7% 1.6mg	NA	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

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	5.9% 59mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	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	6.63% 0.53mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	10% 70mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	34.3% 515mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	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 tapioca starch and brown rice flour vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.3 times more Vitamin B1 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.

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

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.4 times more Copper and 1.4 times more Iron than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 2.4 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 1.6 times more Omega 3 and 1.3 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars, Fructose and Fiber per 100 g.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour 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.