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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	12.6% 364kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	NA	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	NA	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	84% 109g	130g per day for Men 19-50 years
Sugars	5.83% 4.22g	7.63% 5.53g	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	3.03% 2.2g	0.59% 0.43g	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	% 1.77g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.54g	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	14.3% 8g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	7.63% 0.099mg	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	11% 44μg	2.5% 9.92μg	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	4.9% 0.74mg	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

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	13.7% 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	15.8% 1.26mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	18.4% 0.42mg	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	26% 181mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	NA	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	1.7% 63.2g	0.095% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs 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 sorghum flour have 4.2 times more Vitamin B1, 2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 5 ounces for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs 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 sorghum flour have 1.5 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Zinc and 18 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.6 times more Sodium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 5 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 5.2 times more Fructose and 2.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.8 times more Energy, 1.9 times more Fat, 1.9 times more Carbohydrate and 1.3 times more Sugars than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Fiber per 5 oz.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 5 oz.