Comparing Nutrients in 1 pound Crackers, gluten-free, multi-seeded and multigrain VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	71% 2055kcal	48.5% 1406kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	NA	32g per day for Men 19-50 years
Omega 3	263% 4.2g	NA	1.6g per day for Men 19-50 years
Omega 6	134% 23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	192% 250g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	59.6% 43.2g	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	0% 0g	2.2% 1.6g	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	% 0g	% 2.18g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 0g	g per day for Men 19-50 years
Fiber	122% 46.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	91% 51g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	NA	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	39.7% 159μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.4% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	108% 1080mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	42% 0.38mg	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	160% 13mg	44.2% 3.54mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	158% 3.63mg	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	242% 1696mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	NA	55μg per day for Men 19-50 years
Sodium	132% 1987mg	214% 3207mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multi-seeded and multigrain vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 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 pound for Crackers, gluten-free, multi-seeded and multigrain vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 1.5 times more Energy, 2.5 times more Fat, 1.2 times more Carbohydrate, 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.
• While 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contains 11.1 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.