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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	15% 439kcal	22% 642kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	NA	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	NA	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	72.3% 94g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	1.7% 1.2g	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	0.68% 0.5g	0% 0g	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	% 0.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	38% 14.5g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	40.3% 0.52mg	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	NA	12.4% 49.6μg	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	NA	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	11.6% 116mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	86.5% 0.78mg	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	14% 1.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	151% 3.47mg	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	25.5% 179mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	NA	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.14% 5.1g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.7 times more Vitamin B5 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

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

• 5 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.6 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Calcium, 6.6 times more Copper, 3.6 times more Iron, 3.7 times more Magnesium, 3.1 times more Manganese, 3 times more Phosphorus, 2.4 times more Potassium and 3.8 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 11.1 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Energy, 2.5 times more Fat, 2.8 times more Fiber and 1.4 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Carbohydrate per five ounces.