Comparing Nutrients in 14 ounces Andrea's, Gluten Free Soft Dinner Roll VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	35% 1020kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	196% 255g	130g per day for Men 19-50 years
Sugars	16.3% 12g	5.47% 3.97g	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	8.5% 6.15g	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	% 4.96g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	169% 64.3g	38g per day for Men 19-50 years
Protein	40% 22.4g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	NA	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	30.8% 123μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	16.3% 163mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	284% 2.56mg	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	44% 3.53mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	435% 10mg	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	72.6% 508mg	239% 1675mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Andrea's, Gluten Free Soft Dinner Roll VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 14 oz

Compare the macro and micronutrient content in 14 oz of Andrea's, Gluten Free Soft Dinner Roll versus 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Andrea's, Gluten Free Soft Dinner Roll vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Both Andrea's, Gluten Free Soft Dinner Roll and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of vitamins per 14 oz
• Both Andrea's, Gluten Free Soft Dinner Roll and Mary's Gone Crackers, Original Crackers, Organic Gluten Free provide similar amounts of Vitamin B1 per 14 ounces.

Comparing minerals per 14 ounces for Andrea's, Gluten Free Soft Dinner Roll vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.4 times more Calcium, 5.8 times more Copper, 3.6 times more Iron, 4.7 times more Magnesium, 3.8 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium, 2.1 times more Selenium and 3.8 times more Zinc than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Andrea's, Gluten Free Soft Dinner Roll have 3 times more Sugars and more Fructose than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.7 times more Energy, 1.9 times more Fat, 1.6 times more Carbohydrate, 5.6 times more Fiber and 2.1 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.