Comparing Nutrients in 7 ounces Rice crackers VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Rice crackers	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	28.5% 826kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18% 5.77g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	70.5% 92g	130g per day for Men 19-50 years
Sugars	0% 0g	9.3% 6.75g	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	NA	2.2% 1.6g	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.53g	38g per day for Men 19-50 years
Protein	35.4% 20g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	19.5% 0.25mg	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	11% 43.7μg	7.94% 31.8μg	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	16.7% 2.5mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	0% 0mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	121% 2.78mg	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	103% 718mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	1.87% 69.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rice crackers vs Refrigerated Whole Wheat Naan Bread:

• Rice crackers have 2.5 times more Vitamin B1, 1.5 times more Vitamin B3, 4.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.8 times more Vitamin B2 and 1.6 times more Vitamin K than Rice crackers.
• Both Rice crackers and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin E per 7 oz.
• Both Rice crackers as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rice crackers vs Refrigerated Whole Wheat Naan Bread:

• Rice crackers have 1.9 times more Copper, 2.3 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Selenium and 1.8 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains more Calcium, more Iron and 2 times more Sodium than Rice crackers.

Comparison of macro-nutrients per 7 ounces:

• Rice crackers have 1.5 times more Energy, 1.7 times more Omega 3, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.3 times more Fat, more Saturated Fat, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Protein per 7 oz.
• Both Rice crackers as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.