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

Macros Ratio

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

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	10.3% 298kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	8.27% 8g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	12.6% 2.13g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	48.3% 63g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	2.12% 1.54g	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	% 1.66g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 37g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cookies, gluten-free, chocolate wafer	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	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	7.3% 0.095mg	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	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	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	5.9% 59mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	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	6.63% 0.53mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	10% 70mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	34.3% 515mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	0.037% 1.37g	3700g per day for Men 19-50 years

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

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

• 100 grams of White Gluten-Free Bread made with tapioca starch and brown rice flour have 4.2 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 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.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cookies, gluten-free, chocolate wafer contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Gluten-Free Bread made with tapioca starch and brown rice flour have 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.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 1.8 times more Energy, 3.8 times more Fat, 24.3 times more Saturated Fat, 1.5 times more Omega 6 and 3.6 times more Sugars 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 Cookies, gluten-free, chocolate wafer offer comparable quantities of Carbohydrate per 100 grams.