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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	21.2% 615kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	NA	13% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	NA	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	101% 132g	130g per day for Men 19-50 years
Sugars	26% 19g	2.35% 1.7g	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	0.96% 0.69g	0% 0g	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	% 0.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	28.3% 16g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56.5% 0.73mg	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	NA	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	16.3% 163mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	121% 1.1mg	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	19.3% 1.55mg	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	211% 4.86mg	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	35.7% 250mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	NA	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	94% 1403mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.19% 7.12g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.7 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.6 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Calcium, 6.6 times more Copper, 3.6 times more Iron, 3.7 times more Magnesium, 3.1 times more Manganese, 3 times more Phosphorus, 2.4 times more Potassium and 3.8 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 11.1 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Energy, 2.5 times more Fat, 2.8 times more Fiber and 1.4 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Carbohydrate per seven ounces.