Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 97g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch, which is very high in comparison to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch having high energy density.

Discover which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	NA	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	NA	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	NA	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	33.8% 44g	130g per day for Men 19-50 years
Sugars	12.7% 9.22g	0.79% 0.57g	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	0.47% 0.34g	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	% 0.46g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.57g	g per day for Men 19-50 years
Fiber	9.17% 3.5g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	14% 7.73g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.68% 0.48mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19% 0.25mg	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	NA	5.8% 23μg	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	NA	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	8.92% 0.08mg	40.4% 0.36mg	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	9.44% 0.75mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.77mg	70.6% 1.62mg	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	17.4% 122mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	0.064% 2.38g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Crackers, gluten-free, multi-seeded and multigrain:

• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of vitamins per 300 kcal
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 per 300 calories.

Comparing minerals per 300 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 2.4 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 2 times more Calcium, 4.5 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.2 times more Carbohydrate and 16.2 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.7 times more Fat and 1.9 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Protein per 300 calories.