Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS 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	22.6% 656kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	7.66% 7.43g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	50% 65g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	6.9% 5g	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	0.18% 0.13g	1.97% 1.43g	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	% 0.43g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	16% 6.1g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	11% 6.1g	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	96% 1.15mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	7.96% 0.1mg	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	54.2% 217μg	12.8% 51μg	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	34.8% 5.2mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	0.35% 0.43μg	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	11.8% 118mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	12% 0.11mg	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	81% 6.5mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	13% 0.3mg	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	34% 237mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, flavored, fish-shaped vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Crackers, flavored, fish-shaped have 2.2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.3 times more Vitamin B9, 6.1 times more Vitamin E and 92.3 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Crackers, flavored, fish-shaped have 1.8 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 3 times more Potassium, 10 times more Selenium, 2.2 times more Sodium and 2.3 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 1.7 times more Calcium and 12.6 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 5 ounces:

• Crackers, flavored, fish-shaped have 1.9 times more Energy, 3.4 times more Fat, 2.1 times more Saturated Fat, 28.1 times more Omega 3, 7 times more Omega 6, 1.4 times more Carbohydrate and 2.4 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 3 times more Sugars, 11.2 times more Fructose and 1.4 times more Fiber than Crackers, flavored, fish-shaped.
• 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 Glucose and Sucrose in 5 oz.