Comparing Nutrients in 14 ounces Crackers, gluten-free, multi-seeded and multigrain VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	62% 1798kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	154% 200g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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% 0g	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	% 0g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	107% 40.5g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	34.7% 139μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.7% 5.95mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	94% 945mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	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	140% 11.2mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	423% 9.73mg	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	212% 1484mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain 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, gluten-free, multi-seeded and multigrain 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, gluten-free, multi-seeded and multigrain vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have 1.2 times more Vitamin B3, 10 times more Vitamin B6, 4.4 times more Vitamin B9, 8.3 times more Vitamin E and 137 times more Vitamin K 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 3 times more Vitamin B1 and 2.8 times more Vitamin B2 than Crackers, gluten-free, multi-seeded and multigrain.
• 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
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have 1.3 times more Calcium, 5.7 times more Copper, 12.6 times more Magnesium, 11.8 times more Manganese, 7.5 times more Phosphorus, 5 times more Potassium, 43.5 times more Selenium and 4.7 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 1.3 times more Iron and 1.4 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• 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, gluten-free, multi-seeded and multigrain have 1.9 times more Energy, 6 times more Fat, 9.6 times more Saturated Fat, 46.3 times more Omega 3, 8.2 times more Omega 6, 1.3 times more Carbohydrate, 2 times more Fiber and 3.4 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 8 times more Sugars and more Fructose than Crackers, gluten-free, multi-seeded and multigrain.
• 14 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3