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

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	10.7% 309kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	52% 0.84g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	39% 50.5g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	9.48% 6.87g	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	1.9% 1.4g	2.84% 2.06g	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	% 1.6g	% 2.08g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	13% 4.9g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	13% 7.25g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	24.2% 3.88mg	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	6.92% 0.09mg	2.85% 0.037mg	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	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	6% 60mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	10.7% 0.096mg	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	9.5% 0.76mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	9% 0.21mg	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	11% 77mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	39.5% 593mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.87% 32.4g	1.14% 42g	3700g per day for Men 19-50 years

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

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 2.4 times more Vitamin B6 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 3.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.7 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

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

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 2.4 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Potassium than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 3 times more Calcium, 1.3 times more Copper, 4.7 times more Iron and 1.3 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.3 times more Energy, 3.5 times more Fat, 41.8 times more Omega 3, 2.6 times more Omega 6, 1.4 times more Sugars and 2.2 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 1.5 times more Fructose than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Glucose and Sucrose in 100 g.