Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 500 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 209g
• Crackers, gluten-free, multi-seeded and multigrain: 110g

Crackers, gluten-free, multi-seeded and multigrain have 1.9 times more energy per unit of mass than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch, which is very high in comparison to other foods. Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	32.7% 5.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	56.3% 73g	130g per day for Men 19-50 years
Sugars	20% 14.4g	1.3% 0.95g	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	5.94% 4.3g	0% 0g	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	% 4.35g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.95g	g per day for Men 19-50 years
Fiber	28% 10.7g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	12.5% 7g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	31.4% 0.41mg	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	4.2% 16.7μg	9.66% 38.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.21μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	37.7% 377mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	67.3% 0.61mg	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	93% 7.47mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	118% 2.7mg	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	15% 105mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	2.37% 88g	0.11% 3.96g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Rice Flour, Rice Starch, And Corn Starch VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 500 Kcal

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

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

• 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 5.6 times more Vitamin B1, 5.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 5.3 times more Vitamin B6, 4.4 times more Vitamin E and 72.3 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Crackers, gluten-free, multi-seeded and multigrain:

• 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.4 times more Calcium, 2.4 times more Iron and 2.6 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 3 times more Copper, 6.7 times more Magnesium, 6.2 times more Manganese, 3.9 times more Phosphorus, 2.6 times more Potassium, 23 times more Selenium and 2.5 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.4 times more Carbohydrate and 15.1 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 3.2 times more Fat, 24.4 times more Omega 3, 4.3 times more Omega 6 and 1.8 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 and Omega 6