Comparing Nutrients in 7 ounces Crackers, flavored, fish-shaped VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	31.7% 919kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	70% 91g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	9.66% 7g	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	0.25% 0.18g	2.76% 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	% 0.6g	% 1.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.15g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	36% 20g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	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	76% 304μg	18% 71.4μg	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	48.7% 7.3mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	16.5% 165mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	16.5% 0.15mg	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	114% 9.1mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	18% 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	47.3% 331mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	128% 1925mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	2.3% 85.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, flavored, fish-shaped vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Crackers, flavored, fish-shaped have 2.2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.3 times more Vitamin B9, 6.1 times more Vitamin E and 92.3 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both Crackers, flavored, fish-shaped and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Crackers, flavored, fish-shaped vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Crackers, flavored, fish-shaped have 1.8 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 3 times more Potassium, 10 times more Selenium, 2.2 times more Sodium and 2.3 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 1.7 times more Calcium and 12.6 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 7 ounces:

• Crackers, flavored, fish-shaped have 1.9 times more Energy, 3.4 times more Fat, 2.1 times more Saturated Fat, 28.1 times more Omega 3, 7 times more Omega 6, 1.4 times more Carbohydrate and 2.4 times more Protein than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 3 times more Sugars, 11.2 times more Fructose and 1.4 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Glucose and Sucrose in 7 oz.