Comparing Nutrients in 14 ounces Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	42.3% 1226kcal	62% 1798kcal	2900kcal per day for Men 19-50 years
Fat	38.2% 37g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	230% 3.68g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.23g	118% 20g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	202% 263g	130g per day for Men 19-50 years
Sugars	53.7% 39g	4.7% 3.4g	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	7.6% 5.5g	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	% 6.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	51% 19.4g	107% 40.5g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice 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	59.5% 0.71mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	113% 1.47mg	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	34.7% 139μg	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	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	24% 238mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	242% 2.18mg	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	37.7% 3mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	423% 9.73mg	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	43.7% 306mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	NA	126% 69μg	55μg per day for Men 19-50 years
Sodium	135% 2024mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Crackers, gluten-free, multi-seeded and multigrain per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 14 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

• 14 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 1.8 times more Vitamin B2 than Crackers, gluten-free, multi-seeded and multigrain.
• While 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 3.4 times more Vitamin B3 and 4.1 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B1 per 14 ounces.

Comparing minerals per 14 ounces for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

• 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 4 times more Calcium, 7.4 times more Copper, 3.7 times more Iron, 5.3 times more Magnesium, 4.9 times more Manganese, 4.9 times more Phosphorus, 3.1 times more Potassium and 4.6 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 11.4 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Energy, 1.7 times more Fat, 7.8 times more Saturated Fat, 3.2 times more Omega 6, 1.4 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Omega 3 per 14 ounces.