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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Crackers, flavored, fish-shaped have 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 Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.

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

• Crackers, flavored, fish-shaped have 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.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 1.7 times more Calcium and 12.6 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 14 ounces:

• Crackers, flavored, fish-shaped have 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.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 3 times more Sugars, 11.2 times more Fructose and 1.4 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Glucose and Sucrose in 14 oz.