Comparing Nutrients in 14 ounces Crackers, flavored, fish-shaped VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	63.4% 1838kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	154% 200g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	37.6% 27.3g	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	11.3% 8.18g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	72% 40.3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	96% 15.4mg	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	11.3% 0.15mg	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	7.94% 31.8μg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	33% 329mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	42.3% 0.38mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	35.7% 0.82mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.87% 302mg	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	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 14 oz

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

Lets compare vitamin content per 14 ounces of Crackers, flavored, fish-shaped vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 14 ounces of Crackers, flavored, fish-shaped have 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 19.1 times more Vitamin B9, 20.4 times more Vitamin E and 277 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Crackers, flavored, fish-shaped vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 14 ounces of Crackers, flavored, fish-shaped have 1.4 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium, 10 times more Selenium, 1.6 times more Sodium and 1.9 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 14 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 2.2 times more Calcium than Crackers, flavored, fish-shaped.
• 14 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, flavored, fish-shaped have 1.9 times more Energy, 6.7 times more Fat, 9.6 times more Saturated Fat, 21.1 times more Omega 3, 5.7 times more Omega 6, 1.3 times more Carbohydrate and 3 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 14 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 5.8 times more Sugars, 22.9 times more Fructose and 1.6 times more Fiber than Crackers, flavored, fish-shaped.
• 14 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3