Comparing Nutrients in 14 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS Crackers, flavored, fish-shaped

Macros Ratio

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

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	34% 984kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	200% 261g	130g per day for Men 19-50 years
Sugars	19.3% 14g	6.46% 4.7g	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	5.53% 4g	0.49% 0.36g	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	% 3.93g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	30.5% 17g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	26% 0.34mg	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	35.7% 143μg	152% 607μg	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	16% 2.4mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	54.8% 548mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	59% 0.53mg	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	130% 10.4mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	97% 2.24mg	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	29% 202mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Crackers, flavored, fish-shaped:

• 14 oz of Crackers, flavored, fish-shaped contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.3 times more Vitamin B9, 6.1 times more Vitamin E and 92.3 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Crackers, flavored, fish-shaped:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 1.7 times more Calcium than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 1.8 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 3 times more Potassium, 10 times more Selenium, 2.2 times more Sodium and 2.3 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 3 times more Sugars and 1.4 times more Fiber than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 1.9 times more Energy, 3.4 times more Fat, 2.1 times more Saturated Fat, 28.1 times more Omega 3, 7 times more Omega 6, 1.4 times more Carbohydrate and 2.4 times more Protein than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3