Comparing Nutrients in 7 ounces Crackers, gluten-free, multi-seeded and multigrain VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	31% 899kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	7.13% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	77% 100g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	19% 13.6g	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% 0g	5.64% 4.1g	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	% 0g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	26.6% 10g	38g per day for Men 19-50 years
Protein	40% 22.3g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	5.65% 0.073mg	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	17.4% 69.5μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 2.98mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	47.2% 472mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	21% 0.19mg	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	70.2% 5.6mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	18% 0.41mg	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	106% 742mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	58% 869mg	78.5% 1177mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.19% 7.12g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, gluten-free, multi-seeded and multigrain versus 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 1.2 times more Vitamin B3, 10 times more Vitamin B6, 4.4 times more Vitamin B9, 8.3 times more Vitamin E and 137 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 3 times more Vitamin B1 and 2.8 times more Vitamin B2 than Crackers, gluten-free, multi-seeded and multigrain.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 1.3 times more Calcium, 5.7 times more Copper, 12.6 times more Magnesium, 11.8 times more Manganese, 7.5 times more Phosphorus, 5 times more Potassium, 43.5 times more Selenium and 4.7 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 1.3 times more Iron and 1.4 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 1.9 times more Energy, 6 times more Fat, 9.6 times more Saturated Fat, 46.3 times more Omega 3, 8.2 times more Omega 6, 1.3 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 8 times more Sugars and more Fructose than Crackers, gluten-free, multi-seeded and multigrain.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3