Comparing Nutrients in 100 calories Crackers, flavored, fish-shaped VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 100 calories

• Crackers, flavored, fish-shaped: 21.6g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 40.3g

Crackers, flavored, fish-shaped have 1.9 times more energy per 100g than White Gluten-free Bread made with rice flour, corn starch or tapioca. It has very high energy density when compared to other foods. White Gluten-free Bread made with rice flour, corn starch, and/or tapioca having above average energy density.

Which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.83g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	14% 18.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	1.96% 1.42g	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	0.027% 0.019g	0.56% 0.41g	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	% 0.065g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.76% 0.67g	4.56% 1.73g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	2.26% 0.029mg	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	8.26% 33μg	3.63% 14.5μg	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	5.3% 0.79mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0.1% 0.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	3.36% 0.03mg	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	12.4% 0.99mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	1.15% 4.84mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	3.7% 0.085mg	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	5.15% 36mg	2.94% 20.6mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	0.89% 30.2mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	0.29% 0.16μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	0.02% 0.74g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, flavored, fish-shaped vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Crackers, flavored, fish-shaped have 1.2 times more Vitamin B3, 2.3 times more Vitamin B9, 3.3 times more Vitamin E and 49.5 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 1.8 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Crackers, flavored, fish-shaped vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Crackers, flavored, fish-shaped have 1.4 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 5.4 times more Selenium and 1.2 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 3.1 times more Calcium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Copper, Iron, Magnesium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, flavored, fish-shaped have 1.8 times more Fat, 15 times more Omega 3, 3.8 times more Omega 6 and 1.3 times more Protein than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 1.3 times more Carbohydrate, 5.6 times more Sugars and 2.6 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Crackers, flavored, fish-shaped as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.