Comparing Nutrients in 5 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	22.3% 646kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	NA	32g per day for Men 19-50 years
Omega 3	3% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	60% 78g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	18.6% 13.5g	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	0.59% 0.43g	0.68% 0.5g	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	% 0.57g	% 0.68g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	NA	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	2.5% 9.92μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	13% 0.12mg	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	9.92% 0.79mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	49.3% 1.13mg	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	11.5% 80.8mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	84% 1262mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.3 times more Sodium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 2.9 times more Calcium, 1.4 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 1.6 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Energy, 2.4 times more Fat and 1.4 times more Carbohydrate than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 2.4 times more Sugars and 3.2 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch offer comparable quantities of Fiber per five ounces.