Comparing Nutrients in 14 ounces Rice crackers VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Rice crackers	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	57% 1651kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	27.4% 26.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	28.5% 4.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	252% 328g	141% 183g	130g per day for Men 19-50 years
Sugars	0% 0g	18.6% 13.5g	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	NA	4.38% 3.18g	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	NA	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	50% 19g	38g per day for Men 19-50 years
Protein	71% 39.7g	72.3% 40.5g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	39% 0.51mg	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	22% 87.3μg	16% 63.5μg	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	33.3% 5mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	0% 0mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	69.7% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	86% 6.87mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	242% 5.56mg	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	205% 1437mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	82.3% 45.2μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	124% 1853mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	0.012% 0.44g	3.74% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice crackers vs Refrigerated Whole Wheat Naan Bread:

• Rice crackers have 2.5 times more Vitamin B1, 1.5 times more Vitamin B3, 4.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.8 times more Vitamin B2 and 1.6 times more Vitamin K than Rice crackers.
• Both Rice crackers and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin E per 14 oz.
• Both Rice crackers as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rice crackers vs Refrigerated Whole Wheat Naan Bread:

• Rice crackers have 1.9 times more Copper, 2.3 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Selenium and 1.8 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains more Calcium, more Iron and 2 times more Sodium than Rice crackers.

Comparison of macro-nutrients per 14 ounces:

• Rice crackers have 1.5 times more Energy, 1.7 times more Omega 3, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.3 times more Fat, more Saturated Fat, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Protein per 14 oz.
• Both Rice crackers as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.