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

Weight per 100 calories

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

Crackers, gluten-free, multi-seeded and multigrain have 1.8 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour, which is very high in comparison 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 - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour 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 sorghum flour	9%	29%	62%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	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	3.3% 3.2g	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	12% 15.7g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	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	0.83% 0.6g	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	% 0.49g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.19g	g per day for Men 19-50 years
Fiber	2.97% 1.13g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	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 sorghum flour	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	8.1% 0.097mg	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	NA	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	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	3% 12μg	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	1.35% 0.2mg	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 sorghum flour	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.25% 52.5mg	1000mg per day for Men 19-50 years
Copper	4.8% 0.043mg	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	4.33% 0.35mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	8.6% 36.2mg	420mg per day for Men 19-50 years
Manganese	11.4% 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	7.1% 50mg	11.8% 82.6mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.2mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.58μg	7% 3.84μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	2.72% 0.3mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.021% 0.79g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Sorghum Flour 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 sorghum flour 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 sorghum flour vs Crackers, gluten-free, multi-seeded and multigrain:

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

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

• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.2 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 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.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Crackers, gluten-free, multi-seeded and multigrain 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 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 2 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 calories.