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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	37.4% 1084kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	81% 26g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	35.4% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	268% 349g	130g per day for Men 19-50 years
Sugars	43% 31g	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.5g	g per day for Men 19-50 years
Fiber	61% 23g	36% 13.6g	38g per day for Men 19-50 years
Protein	27% 15g	20.2% 11.3g	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, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.18mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	24.4% 0.32mg	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	7.94% 31.8μg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	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, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	81.6% 816mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	44% 0.39mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	59% 1.36mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	179% 2690mg	269% 4037mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	18% 2mg	11mg per day for Men 19-50 years
Water	5.15% 191g	0.3% 11.2g	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, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour:

• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has 10.3 times more Vitamin B1, 4.8 times more Vitamin B2 and 6.2 times more Vitamin B3 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 1.9 times more Vitamin B6 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

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

• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has 6.4 times more Calcium, 6.4 times more Iron and 1.3 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 1.4 times more Manganese and 1.5 times more Sodium 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, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Copper, Magnesium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has 1.8 times more Sugars, 6.9 times more Fructose, 1.7 times more Fiber and 1.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 1.9 times more Energy, 5.8 times more Fat, 26.6 times more Saturated Fat, 1.7 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Carbohydrate 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