Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	22.6% 656kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	22% 16g	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	3% 2.2g	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	% 2.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	12.4% 2mg	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	10.4% 0.13mg	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	6.73% 27μg	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	34.8% 5.2mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	8.35% 0.075mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	27% 0.62mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	1.3% 47.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, flavored, fish-shaped versus 5 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Crackers, flavored, fish-shaped have 6 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 8.1 times more Vitamin B9 and 2.3 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both Crackers, flavored, fish-shaped and White Gluten-Free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 5 ounces of Crackers, flavored, fish-shaped have 1.4 times more Calcium, 2.5 times more Copper, 8.6 times more Iron, 1.3 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 1.9 times more Sodium and 2.1 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 5 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 2.8 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-Free Bread made with tapioca starch and brown rice flour contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 1.6 times more Energy, 2.2 times more Fat, 3.3 times more Saturated Fat, 2.4 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 5 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 9.6 times more Sugars, 17.1 times more Fructose and 1.8 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and White Gluten-Free Bread made with tapioca starch and brown rice flour offer comparable quantities of Omega 3 per five ounces.