Comparing Nutrients in 1 pound 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	48.3% 1402kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	134% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	231% 301g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	5.4% 3.9g	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	8.7% 6.3g	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	% 7.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.9g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	122% 46.3g	38g per day for Men 19-50 years
Protein	58.7% 33g	91% 51g	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	68% 0.82mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	129% 1.68mg	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	39.7% 159μg	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	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	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	27.2% 272mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	277% 2.5mg	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	43% 3.45mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	483% 11mg	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	50% 349mg	242% 1696mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	154% 2313mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	109% 12mg	11mg per day for Men 19-50 years
Water	3.97% 147g	0.44% 16.3g	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 lb

Compare the macro and micronutrient content in 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 1 lb 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 pound of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound 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 lb 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 pound.

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

• 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.