Comparing Nutrients in 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Weight per 500 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 110g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 161g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch. It has very high energy density when compared 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 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	NA	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	21.2% 15.4g	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	0.45% 0.33g	0.78% 0.56g	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	% 0.44g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.5g	% 0g	g per day for Men 19-50 years
Fiber	8.66% 3.3g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	1.9% 7.68μg	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	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

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	15% 0.13mg	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	7.68% 0.61mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	56% 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	8.93% 62.5mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	7.64% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	65% 976mg	76% 1140mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	1.23% 45.6g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multigrain And Vegetable, Made With Corn Starch And White Rice Flour VS Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch?

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 500 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 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 Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain similar levels of Sodium per 500 calories.
• 500 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 Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.6 times more Fat than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 500 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 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.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide inadequate amounts of Fiber and Protein