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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	42.4% 1230kcal	62% 1798kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	NA	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	NA	230% 3.68g	1.6g per day for Men 19-50 years
Omega 6	NA	118% 20g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	202% 263g	130g per day for Men 19-50 years
Sugars	52% 38g	4.7% 3.4g	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	1.9% 1.4g	0% 0g	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	% 1.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	107% 40.5g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	113% 1.47mg	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	NA	34.7% 139μg	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	NA	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	32.5% 325mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	242% 2.18mg	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	38.7% 3.1mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	423% 9.73mg	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	71.4% 500mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	NA	126% 69μg	55μg per day for Men 19-50 years
Sodium	187% 2806mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.04% 112g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Crackers, gluten-free, multi-seeded and multigrain per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch versus 14 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Crackers, gluten-free, multi-seeded and multigrain:

• 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.7 times more Vitamin B5 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

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

• 14 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.6 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Calcium, 6.6 times more Copper, 3.6 times more Iron, 3.7 times more Magnesium, 3.1 times more Manganese, 3 times more Phosphorus, 2.4 times more Potassium and 3.8 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 11.1 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Energy, 2.5 times more Fat, 2.8 times more Fiber and 1.4 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Carbohydrate per 14 ounces.