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

Weight per 100 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 32.3g
• Crackers, gluten-free, multi-seeded and multigrain: 22g

Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch, which is very high in comparison to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	NA	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	4.24% 3.07g	0.26% 0.19g	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	0.16% 0.11g	0% 0g	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	% 0.15g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.19g	g per day for Men 19-50 years
Fiber	3.06% 1.16g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.3% 0.082mg	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	1.93% 7.73μg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.52% 3.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	2.65% 26.5mg	5.25% 52.5mg	1000mg per day for Men 19-50 years
Copper	2.97% 0.027mg	13.5% 0.12mg	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	3.15% 0.25mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.38% 14mg	8.6% 36.2mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	23.5% 0.54mg	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	5.8% 40.6mg	11.8% 82.6mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	NA	7% 3.84μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	2.05% 0.23mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	0.021% 0.79g	3700g per day for Men 19-50 years

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

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

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

• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of vitamins per 100 kcal
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 per 100 calories.

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

• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 2.4 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 2 times more Calcium, 4.5 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.2 times more Carbohydrate and 16.2 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.7 times more Fat and 1.9 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Protein per 100 calories.