Comparing Nutrients in 1 pound Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato 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 brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	71.3% 2068kcal	48.5% 1406kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	NA	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	35.4% 6g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	192% 250g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	% 2.18g	g per day for Men 19-50 years
Sucrose	% 14.5g	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	64.7% 36.2g	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 brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	7.94% 31.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	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 brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	12.7% 127mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	31.8% 2.54mg	44.2% 3.54mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	37% 259mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	269% 4037mg	214% 3207mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	3.47% 128g	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 brown rice flour, tapioca starch, and potato starch per 1 lb

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

• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of vitamins per 1 lb

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

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.3 times more Sodium 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 2.9 times more Calcium, 1.4 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 1.6 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 brown rice flour, tapioca starch, and potato starch contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.5 times more Energy, 2.4 times more Fat and 1.4 times more Carbohydrate 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 2.4 times more Sugars and 3.2 times more Protein 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 brown rice flour, tapioca starch, and potato starch offer comparable quantities of Fiber per one pound.