Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	107% 3090kcal	156% 4530kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	579% 9.26g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	296% 50.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	510% 663g	130g per day for Men 19-50 years
Sugars	135% 98g	12% 8.6g	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	19% 14g	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	% 16g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.6g	g per day for Men 19-50 years
Fiber	129% 49g	268% 102g	38g per day for Men 19-50 years
Protein	129% 72.5g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	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	150% 1.8mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	285% 3.7mg	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	87.5% 350μg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	60% 600mg	238% 2380mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	610% 5.5mg	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	95% 7.6mg	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	1066% 24.5mg	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	110% 770mg	534% 3740mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	NA	316% 174μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	292% 4380mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Crackers, gluten-free, multi-seeded and multigrain per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 1 kg of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.8 times more Vitamin B2 than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 kg of Crackers, gluten-free, multi-seeded and multigrain contains 3.4 times more Vitamin B3 and 4.1 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B1 per one kilogram.

Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 kg of Crackers, gluten-free, multi-seeded and multigrain contains 4 times more Calcium, 7.4 times more Copper, 3.7 times more Iron, 5.3 times more Magnesium, 4.9 times more Manganese, 4.9 times more Phosphorus, 3.1 times more Potassium and 4.6 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 11.4 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 kg of Crackers, gluten-free, multi-seeded and multigrain contains 1.5 times more Energy, 1.7 times more Fat, 7.8 times more Saturated Fat, 3.2 times more Omega 6, 1.4 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Omega 3 per one kilogram.