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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	37.4% 1084kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	134% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	231% 301g	130g per day for Men 19-50 years
Sugars	43% 31g	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	13% 9.34g	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	% 9.43g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.9g	g per day for Men 19-50 years
Fiber	61% 23g	122% 46.3g	38g per day for Men 19-50 years
Protein	27% 15g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.18mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	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	13% 0.17mg	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	9.07% 36.3μg	39.7% 159μg	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	5.44% 0.82mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	81.6% 816mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	202% 16mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	32.4% 227mg	242% 1696mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	179% 2690mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	109% 12mg	11mg per day for Men 19-50 years
Water	5.15% 191g	0.44% 16.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has 3 times more Vitamin B1 and 2.8 times more Vitamin B2 than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 10 times more Vitamin B6, 4.4 times more Vitamin B9, 8.3 times more Vitamin E and 137 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin E and Vitamin K
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has 1.3 times more Iron and 1.4 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 1.3 times more Calcium, 5.7 times more Copper, 12.6 times more Magnesium, 11.8 times more Manganese, 7.5 times more Phosphorus, 5 times more Potassium, 43.5 times more Selenium and 4.7 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has 8 times more Sugars and more Fructose than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 1.9 times more Energy, 6 times more Fat, 9.6 times more Saturated Fat, 46.3 times more Omega 3, 8.2 times more Omega 6, 1.3 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3