Comparing Nutrients in 7 ounces Crackers, flavored, fish-shaped VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	31.7% 919kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	NA	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	84% 109g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	26% 19g	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	0.96% 0.69g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.15g	19% 7.14g	38g per day for Men 19-50 years
Protein	36% 20g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	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	134% 1.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	16.5% 165mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	18.3% 0.16mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	69% 1.6mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	9.4% 319mg	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	94% 1403mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, flavored, fish-shaped versus 7 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 7 ounces of Crackers, flavored, fish-shaped vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 7 ounces of Crackers, flavored, fish-shaped have 1.3 times more Vitamin B5 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

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

• 7 ounces of Crackers, flavored, fish-shaped have 1.6 times more Copper, 5.9 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Sodium and 1.6 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 1.8 times more Magnesium and 1.4 times more Manganese than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, flavored, fish-shaped have 1.5 times more Energy, 2.8 times more Fat and 1.3 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 8.1 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch offer comparable quantities of Carbohydrate and Fiber per seven ounces.