Comparing Nutrients in 14 ounces Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	35% 1020kcal	62.4% 1810kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	NA	71% 22.7g	32g per day for Men 19-50 years
Omega 3	NA	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	235% 305g	130g per day for Men 19-50 years
Sugars	16.3% 12g	21.4% 15.5g	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	8.5% 6.15g	1.64% 1.2g	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	% 4.96g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	40% 22.4g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	21.4% 0.28mg	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	30.8% 123μg	6.95% 27.8μg	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	13.8% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	16.3% 163mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	38.4% 0.35mg	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	44% 3.53mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	51.6% 1.2mg	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	72.6% 508mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	NA	55μg per day for Men 19-50 years
Sodium	144% 2159mg	235% 3532mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.27% 9.84g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 4.2 times more Vitamin B1, 2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.5 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Zinc and 18 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.6 times more Sodium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 14 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 5.2 times more Fructose and 2.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.8 times more Energy, 1.9 times more Fat, 1.9 times more Carbohydrate and 1.3 times more Sugars than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Fiber per 14 oz.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 14 oz.