Comparing Nutrients in 1 kilogram 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	107% 3100kcal	156% 4530kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	NA	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	579% 9.26g	1.6g per day for Men 19-50 years
Omega 6	NA	296% 50.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	424% 551g	510% 663g	130g per day for Men 19-50 years
Sugars	131% 95g	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	4.83% 3.5g	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	% 4.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.6g	g per day for Men 19-50 years
Fiber	95% 36g	268% 102g	38g per day for Men 19-50 years
Protein	143% 80g	201% 113g	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	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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

	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	82% 820mg	238% 2380mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	98% 7.8mg	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	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	180% 1260mg	534% 3740mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	NA	316% 174μg	55μg per day for Men 19-50 years
Sodium	471% 7070mg	292% 4380mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	7.65% 283g	0.97% 36g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Crackers, gluten-free, multi-seeded and multigrain:

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

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

• 1 kilogram of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch has 1.6 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 kg of Crackers, gluten-free, multi-seeded and multigrain contains 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 1 kilogram:

• 1 kilogram of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch has 11.1 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, 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 one kilogram.