Comparing Nutrients in 100 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 100 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 32.4g
• Waffles, gluten-free, frozen, ready-to-heat: 38g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.38% 3.17g	0.91% 0.66g	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	0.62% 0.45g	0.26% 0.19g	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	% 0.52g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	4.17% 1.6g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	2.53% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.97% 0.1mg	1.17% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.24% 0.029mg	1.96% 0.025mg	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	0.76% 3.04μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	42.5% 1μg	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	2.43% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.5% 4.22μg	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	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	1.52% 15.2mg	1000mg per day for Men 19-50 years
Copper	2.66% 0.024mg	3.76% 0.034mg	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	3.07% 0.25mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.8% 11.8mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	13% 0.3mg	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	3.56% 25mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	NA	0.28% 0.15μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.45% 16.5g	3700g per day for Men 19-50 years

Whole Grain Gluten-free Bread Made With Tapioca Starch And Brown Rice Flour VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Waffles, gluten-free, frozen, ready-to-heat:

• 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 1.9 times more Vitamin B1 and 6.8 times more Vitamin B2 than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.5 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B2 and Vitamin B6

Comparing minerals per 100 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Waffles, gluten-free, frozen, ready-to-heat:

• 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.4 times more Copper, 1.8 times more Manganese and 5.5 times more Phosphorus 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 Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Iron, Magnesium and Sodium per 100 calories.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 4.8 times more Sugars, 3 times more Fiber and 2.3 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 100 calories.
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein