Comparing Nutrients in 1 pound 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	65% 1887kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	41.2% 13g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	32.6% 5.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	288% 375g	161% 210g	130g per day for Men 19-50 years
Sugars	0% 0g	21.3% 15.4g	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	5% 3.63g	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	% 2.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	81% 45.4g	82.6% 46.3g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	44.7% 0.58mg	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	25% 100μg	18% 72.6μg	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	38% 5.7mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	12.5% 15μg	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	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	79.6% 0.72mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	276% 6.35mg	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	235% 1642mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	94% 51.7μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	141% 2118mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	4.28% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 pound:

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