Comparing Nutrients in 100 grams Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.7% 309kcal	15.6% 453kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	52% 0.84g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	51% 66.3g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	1.2% 0.86g	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	1.9% 1.4g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.86g	g per day for Men 19-50 years
Fiber	13% 4.9g	27% 10g	38g per day for Men 19-50 years
Protein	13% 7.25g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	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	15% 0.18mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	30.2% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	28.5% 0.37mg	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	8.75% 35μg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	6% 60mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	61% 0.55mg	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	9.5% 0.76mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	107% 2.45mg	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	11% 77mg	53.4% 374mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	31.6% 17.4μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	29% 438mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.87% 32.4g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Crackers, gluten-free, multi-seeded and multigrain per 100 g

Compare the macro and micronutrient content in 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 100 g of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

• 100 grams of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 1.8 times more Vitamin B2 than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 g of Crackers, gluten-free, multi-seeded and multigrain contain 3.4 times more Vitamin B3 and 4.1 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B1 per 100 grams.

Comparing minerals per 100 grams for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

• 100 g of Crackers, gluten-free, multi-seeded and multigrain contain 4 times more Calcium, 7.4 times more Copper, 3.7 times more Iron, 5.3 times more Magnesium, 4.9 times more Manganese, 4.9 times more Phosphorus, 3.1 times more Potassium and 4.6 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 11.4 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 g of Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Energy, 1.7 times more Fat, 7.8 times more Saturated Fat, 3.2 times more Omega 6, 1.4 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Omega 3 per 100 grams.