Comparing Nutrients in 14 ounces Crackers, flavored, fish-shaped VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	63.4% 1838kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	156% 203g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	62% 45g	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	8.43% 6.1g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	57.4% 22g	38g per day for Men 19-50 years
Protein	72% 40.3g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	35% 5.58mg	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	29% 0.38mg	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	19% 75.4μg	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	97% 14.6mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	33% 329mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	23.4% 0.21mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	75.8% 1.74mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	257% 3850mg	136% 2044mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 14 oz

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

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

• 14 ounces of Crackers, flavored, fish-shaped have 6 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 8.1 times more Vitamin B9 and 2.3 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both Crackers, flavored, fish-shaped and White Gluten-Free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 per 14 ounces.

Comparing minerals per 14 ounces for Crackers, flavored, fish-shaped vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 14 ounces of Crackers, flavored, fish-shaped have 1.4 times more Calcium, 2.5 times more Copper, 8.6 times more Iron, 1.3 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 1.9 times more Sodium and 2.1 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 14 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 2.8 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-Free Bread made with tapioca starch and brown rice flour contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, flavored, fish-shaped have 1.6 times more Energy, 2.2 times more Fat, 3.3 times more Saturated Fat, 2.4 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 14 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 9.6 times more Sugars, 17.1 times more Fructose and 1.8 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-Free Bread made with tapioca starch and brown rice flour offer comparable quantities of Omega 3 per 14 ounces.