Comparing Nutrients in 500 calories Crackers, flavored, fish-shaped VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 500 calories

• Crackers, flavored, fish-shaped: 108g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 202g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	28.4% 0.45g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	71% 92g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	9.8% 7.1g	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	2.8% 2.04g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	23% 8.67g	38g per day for Men 19-50 years
Protein	19.6% 11g	15.5% 8.7g	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	73% 0.88mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	78.3% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	35% 5.6mg	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	11.3% 0.15mg	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	18% 72.6μg	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	26.5% 3.97mg	8.06% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0.5% 0.6μg	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	8.96% 89.6mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	17% 0.15mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.76% 24mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	18.4% 0.42mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	4.45% 151mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	2.34% 86.7g	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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.