Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Crackers, flavored, fish-shaped	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	22.6% 656kcal	15% 438kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	19% 14g	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	2.7% 1.97g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Whole Grain 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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	12.5% 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	9.8% 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	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	34.8% 5.2mg	NA	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	11.7% 0.1mg	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	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	31% 0.72mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1375mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Whole Grain 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 Whole Grain 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 5 ounces of Crackers, flavored, fish-shaped have 4.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.5 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Crackers, flavored, fish-shaped and Whole Grain 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 5 ounces of Crackers, flavored, fish-shaped have 1.4 times more Calcium, 1.8 times more Copper, 6 times more Iron, 2.2 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Sodium and 1.9 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Crackers, flavored, fish-shaped and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 1.5 times more Energy, 1.9 times more Fat, 7.7 times more Saturated Fat, 2.2 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 5 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 2 times more Omega 3, 8.3 times more Sugars and 1.6 times more Fiber than Crackers, flavored, fish-shaped.