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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Crackers, flavored, fish-shaped	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	31.7% 919kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	16.8% 16.3g	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	61.4% 80g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	8.16% 5.9g	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	4.24% 3.08g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.15g	15% 5.75g	38g per day for Men 19-50 years
Protein	36% 20g	20% 11.2g	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 sorghum 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	41.3% 0.5mg	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	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	21.4% 0.28mg	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	15.4% 61.5μg	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	6.88% 1.03mg	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 sorghum flour	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	24.5% 0.22mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	58% 1.33mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	128% 1925mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	2.4% 88.5g	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 sorghum flour 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 sorghum 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 7 ounces of Crackers, flavored, fish-shaped have 3.3 times more Vitamin B1, 4.9 times more Vitamin B9 and 7.1 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.6 times more Vitamin B6 than Crackers, flavored, fish-shaped.

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

• 7 ounces of Crackers, flavored, fish-shaped have 2 times more Calcium, 1.2 times more Copper, 5.1 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 1.4 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.7 times more Magnesium and 2.3 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, flavored, fish-shaped have 1.8 times more Energy, 2.2 times more Fat, 1.6 times more Carbohydrate and 1.8 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.5 times more Sugars and 17.2 times more Fructose than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Fiber per seven ounces.