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

Weight per 300 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 97g
• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 65.8g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour?

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, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	NA	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	39% 50.6g	130g per day for Men 19-50 years
Sugars	12.7% 9.22g	3.54% 2.57g	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	0.27% 0.2g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	9.17% 3.5g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	14% 7.73g	2.94% 1.64g	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, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.3% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.06% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.68% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.54% 0.046mg	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	1.15% 4.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	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, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	8.92% 0.08mg	6.36% 0.057mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	2.35% 9.87mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.77mg	8.55% 0.2mg	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	5.36% 37.5mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	1.66% 56.6mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	2.63% 0.29mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	0.044% 1.63g	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, Multigrain And Vegetable, Made With Corn Starch And White Rice Flour 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, multigrain and vegetable, made with corn starch and white rice flour?

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, multigrain and vegetable, made with corn starch and white rice flour:

• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of vitamins per 300 kcal

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

• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 4.3 times more Calcium, 1.4 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 3.9 times more Manganese, 3.3 times more Phosphorus and 2.3 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Sodium per 300 calories.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Zinc
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Potassium in 300 calories.

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 3.6 times more Sugars, 1.8 times more Fiber and 4.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 300 kcal of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.6 times more Fat 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, multigrain and vegetable, made with corn starch and white rice flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide inadequate amounts of Fiber and Protein