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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	18.7% 541kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	52% 0.84g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	37.8% 49g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	0% 0g	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	% 0g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 37g	% 0g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	13% 4.9g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	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	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	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

	Cookies, gluten-free, chocolate wafer	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	11% 109mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	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	46% 3.67mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	20.6% 144mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.87% 32.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 100 g

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

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

• Both Cookies, gluten-free, chocolate wafer and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 100 grams of Cookies, gluten-free, chocolate wafer have 1.8 times more Calcium, 3.5 times more Copper, 4.8 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 4.2 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, chocolate wafer have 1.8 times more Energy, 3.3 times more Fat, 57.5 times more Saturated Fat, 1.4 times more Omega 6, 1.3 times more Carbohydrate and 4.2 times more Sugars than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 6.7 times more Omega 3, 3.1 times more Fiber and 1.8 times more Protein than Cookies, gluten-free, chocolate wafer.