Comparing Nutrients in 7 ounces Crackers, flavored, fish-shaped VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Crackers, flavored, fish-shaped	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	31.7% 919kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	75% 97g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	27% 19.5g	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	0.25% 0.18g	3.8% 2.76g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.15g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	36% 20g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	17.5% 2.8mg	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	13.7% 0.18mg	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	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	16.5% 165mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	16.3% 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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	43.6% 1mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	128% 1925mg	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, flavored, fish-shaped versus 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, flavored, fish-shaped vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 7 ounces of Crackers, flavored, fish-shaped have 4.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.5 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Crackers, flavored, fish-shaped and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Crackers, flavored, fish-shaped vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 7 ounces of Crackers, flavored, fish-shaped have 1.4 times more Calcium, 1.8 times more Copper, 6 times more Iron, 2.2 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Sodium and 1.9 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Crackers, flavored, fish-shaped and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, flavored, fish-shaped have 1.5 times more Energy, 1.9 times more Fat, 7.7 times more Saturated Fat, 2.2 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 2 times more Omega 3, 8.3 times more Sugars and 1.6 times more Fiber than Crackers, flavored, fish-shaped.