Comparing Nutrients in 1 kilogram Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	157% 4560kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	388% 505g	130g per day for Men 19-50 years
Sugars	53.8% 39g	95% 68.7g	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	4.14% 3g	28.4% 20.6g	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	% 4g	% 21g	g per day for Men 19-50 years
Sucrose	% 32g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	134% 51g	38g per day for Men 19-50 years
Protein	44.6% 25g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	513% 6.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	369% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	242% 38.8mg	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	54% 0.7mg	28.5% 0.37mg	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	17.5% 70μg	20% 80μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	28% 280mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	107% 0.96mg	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	70% 5.6mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	90% 2.07mg	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	81.4% 570mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	593% 8900mg	395% 5930mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.67% 25g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 1 kg 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 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.9 times more Vitamin B6 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 kg of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 10.3 times more Vitamin B1, 4.8 times more Vitamin B2 and 6.2 times more Vitamin B3 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 1 kilogram for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.4 times more Manganese and 1.5 times more Sodium than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 kg of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 6.4 times more Calcium, 6.4 times more Iron and 1.3 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Copper, Magnesium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.9 times more Energy, 5.8 times more Fat, 26.6 times more Saturated Fat, 1.7 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Carbohydrate than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 kg of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 1.8 times more Sugars, 6.9 times more Fructose, 1.7 times more Fiber and 1.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3