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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	16.4% 474kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	35.4% 11.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	7.13% 1.2g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	117% 153g	130g per day for Men 19-50 years
Sugars	19% 13.6g	10.7% 7.74g	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	5.64% 4.1g	0.82% 0.6g	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	% 4.13g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.35g	g per day for Men 19-50 years
Fiber	26.6% 10g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12% 6.63g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	10.7% 0.14mg	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	3.97% 16μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	35.7% 357mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19% 0.17mg	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	88.6% 7.1mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	25.8% 0.59mg	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	14% 99mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	78.5% 1177mg	118% 1766mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.13% 4.92g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 10.3 times more Vitamin B1, 4.8 times more Vitamin B2 and 6.2 times more Vitamin B3 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.9 times more Vitamin B6 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Vitamin B9 per 7 oz.

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6.4 times more Calcium, 6.4 times more Iron, 1.3 times more Zinc and 16.9 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Manganese and 1.5 times more Sodium than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.8 times more Sugars, 6.9 times more Fructose, 1.7 times more Fiber and 1.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.9 times more Energy, 5.8 times more Fat, 26.6 times more Saturated Fat, 1.7 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Carbohydrate than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 7 oz.