Comparing Nutrients in 500 calories Crackers, flavored, fish-shaped VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 500 calories

• Crackers, flavored, fish-shaped: 108g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 195g

Crackers, flavored, fish-shaped have 1.8 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	NA	32g per day for Men 19-50 years
Omega 3	28.4% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	60.2% 78.3g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	8% 5.8g	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	4.16% 3g	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	% 2.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	15% 5.64g	38g per day for Men 19-50 years
Protein	19.6% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum 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	40.5% 0.49mg	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	21% 0.27mg	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	15% 60.3μg	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	6.74% 1mg	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	7.98% 79.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	24% 0.22mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	19.5% 81.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	56.8% 1.3mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	70.6% 1058mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	2.35% 86.8g	3700g per day for Men 19-50 years

Crackers, Flavored, Fish-shaped VS Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Sorghum Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 500 calories of Crackers, flavored, fish-shaped have 1.8 times more Vitamin B1, 2.7 times more Vitamin B9 and 3.9 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 500 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 3 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• 500 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6
• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 500 calories of Crackers, flavored, fish-shaped have 2.9 times more Iron than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 500 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.5 times more Copper, 3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 4.1 times more Selenium and 1.3 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Sodium per 500 calories.
• 500 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Magnesium and Selenium
• Both Crackers, flavored, fish-shaped as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.7 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 500 calories.
• 500 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber