Comparing Nutrients in 300 calories Crackers, flavored, fish-shaped VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 300 calories

• Crackers, flavored, fish-shaped: 64.8g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 121g

Crackers, flavored, fish-shaped have 1.9 times more energy per 100g than White Gluten-free Bread made with rice flour, corn starch or tapioca. It has very high energy density when compared to other foods. White Gluten-free Bread made with rice flour, corn starch, and/or tapioca having above average energy density.

Which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.6g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	5.9% 4.27g	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	0.08% 0.058g	1.7% 1.22g	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	% 0.19g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.3% 2g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.24% 0.055mg	6.8% 0.088mg	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	24.8% 99μg	11% 43.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	9.65% 0.087mg	10% 0.091mg	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	37% 2.97mg	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.86% 16mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11% 0.25mg	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	15.5% 108mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	0.88% 0.48μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Crackers, flavored, fish-shaped have 1.2 times more Vitamin B3, 2.3 times more Vitamin B9, 3.3 times more Vitamin E and 49.5 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 1.8 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Crackers, flavored, fish-shaped have 1.4 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 5.4 times more Selenium and 1.2 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 3.1 times more Calcium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Copper, Iron, Magnesium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, flavored, fish-shaped have 1.8 times more Fat, 15 times more Omega 3, 3.8 times more Omega 6 and 1.3 times more Protein than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 1.3 times more Carbohydrate, 5.6 times more Sugars and 2.6 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Crackers, flavored, fish-shaped as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.