Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	22.6% 656kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	NA	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	44% 57g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	5.83% 4.22g	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	3.03% 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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	11% 4.1g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum 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	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	NA	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	15.3% 0.2mg	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	11% 44μg	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	4.9% 0.74mg	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	17.5% 0.16mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	41.4% 0.95mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	1.7% 63.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, flavored, fish-shaped versus 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 5 ounces of Crackers, flavored, fish-shaped have 3.3 times more Vitamin B1, 4.9 times more Vitamin B9 and 7.1 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.6 times more Vitamin B6 than Crackers, flavored, fish-shaped.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 5 ounces of Crackers, flavored, fish-shaped have 2 times more Calcium, 1.2 times more Copper, 5.1 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 1.4 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.7 times more Magnesium and 2.3 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 1.8 times more Energy, 2.2 times more Fat, 1.6 times more Carbohydrate and 1.8 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.5 times more Sugars and 17.2 times more Fructose than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Fiber per five ounces.