Comparing Nutrients in 500 calories Crackers, flavored, fish-shaped VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour

Weight per 500 calories

• Crackers, flavored, fish-shaped: 108g
• White Gluten-Free Bread made with potato extract, rice starch, and rice flour: 156g

Crackers, flavored, fish-shaped have 1.4 times more energy per 100g than White Gluten-Free Bread made with potato extract, rice starch, and rice flour. It has very high energy density when compared to other foods. White gluten-free Bread made with potato extract, rice starch, and rice flour having high energy density.

Which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or White Gluten-Free Bread made with potato extract, rice starch, and rice flour?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%

Macro Nutrients

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	28.4% 0.45g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	63.5% 82.5g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	18% 13g	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	0.13% 0.097g	10.6% 7.66g	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	% 0.32g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	NA	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	41.3% 165μg	NA	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	26.5% 3.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	3.75% 37.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	6.77% 0.061mg	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	62% 4.95mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	4.1% 17mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	12% 0.27mg	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	25.8% 180mg	8.26% 58mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1048mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

Both Crackers, flavored, fish-shaped and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• Crackers, flavored, fish-shaped have 2.4 times more Calcium, 2.4 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Sodium and 2.9 times more Zinc than White gluten-free Bread made with potato extract, rice starch, and rice flour.

Comparison of macro-nutrients per 500 calories:

• Crackers, flavored, fish-shaped have 4.2 times more Saturated Fat, 1.5 times more Omega 6 and 2.2 times more Protein than White gluten-free Bread made with potato extract, rice starch, and rice flour.
• While White gluten-free Bread made with potato extract, rice starch, and rice flour contains 2 times more Omega 3, 10.3 times more Sugars, 78.8 times more Fructose and 1.6 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Crackers, flavored, fish-shaped as well as White gluten-free Bread made with potato extract, rice starch, and rice flour have insufficient amounts of Glucose and Sucrose in 500 kcal.