Comparing Nutrients in 100 calories Crackers, gluten-free, multi-seeded and multigrain VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 100 calories

• Crackers, gluten-free, multi-seeded and multigrain: 22g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 39g

Crackers, gluten-free, multi-seeded and multigrain have 1.8 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour having high energy density.

Discover which food has more nutrients per 100 calories - Crackers, gluten-free, multi-seeded and multigrain or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	NA	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	1.6% 1.16g	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	0.83% 0.6g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0g	g per day for Men 19-50 years
Fiber	5.93% 2.25g	2.97% 1.13g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	4.2% 0.054mg	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	1.93% 7.73μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.52% 3.02μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	5.25% 52.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	4.8% 0.043mg	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	7.8% 0.62mg	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36.2mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	11.4% 0.26mg	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	11.8% 82.6mg	7.1% 50mg	700mg per day for Men 19-50 years
Potassium	2.47% 84mg	1.9% 64.2mg	3400mg per day for Men 19-50 years
Selenium	7% 3.84μg	6.5% 3.58μg	55μg per day for Men 19-50 years
Sodium	6.45% 97mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.72% 0.3mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	0.47% 17.4g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multi-seeded And Multigrain VS Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Sorghum Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, gluten-free, multi-seeded and multigrain or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Lets compare vitamin content per 100 calories of Crackers, gluten-free, multi-seeded and multigrain vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 100 calories of Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more Vitamin B6 and 1.6 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 100 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.1 times more Vitamin B1 and 1.6 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• 100 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9
• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Vitamin E

Comparing minerals per 100 calories for Crackers, gluten-free, multi-seeded and multigrain vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 100 calories of Crackers, gluten-free, multi-seeded and multigrain have 3.3 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 100 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.2 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Selenium per 100 calories.
• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, gluten-free, multi-seeded and multigrain have 2 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Crackers, gluten-free, multi-seeded and multigrain and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 calories.