Comparing Nutrients in 1 kilogram 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	143% 4160kcal	99% 2860kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	91% 29g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	636% 826g	355% 462g	130g per day for Men 19-50 years
Sugars	0% 0g	47% 34g	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	11% 8g	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	% 6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	126% 48g	38g per day for Men 19-50 years
Protein	179% 100g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	224% 35.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	426% 5.54mg	98% 1.28mg	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	55% 220μg	40% 160μg	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	84% 12.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	27.5% 33μg	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	59% 590mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	176% 1.58mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	1770% 40.7mg	609% 14mg	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	517% 3620mg	269% 1880mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	464% 255μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	311% 4670mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	9.43% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Rice crackers as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.