Comparing Nutrients in 100 grams Crackers, flavored, fish-shaped VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Crackers, flavored, fish-shaped	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	16% 463kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	52% 0.84g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	37.8% 49g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	13.5% 9.8g	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	0.12% 0.09g	1.9% 1.4g	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	% 0.3g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	13% 4.9g	38g per day for Men 19-50 years
Protein	18% 10g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.8% 0.81mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	6.92% 0.09mg	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	38.3% 153μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	8.3% 83mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	8.22% 0.074mg	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	57.3% 4.6mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	22% 0.51mg	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	24% 167mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.87% 32.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 100 g

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

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

• 100 grams of Crackers, flavored, fish-shaped have 4.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.5 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Crackers, flavored, fish-shaped and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 per 100 grams.

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

• 100 grams of Crackers, flavored, fish-shaped have 1.4 times more Calcium, 1.8 times more Copper, 6 times more Iron, 2.2 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Sodium and 1.9 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Crackers, flavored, fish-shaped and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Magnesium and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, flavored, fish-shaped have 1.5 times more Energy, 1.9 times more Fat, 7.7 times more Saturated Fat, 2.2 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 2 times more Omega 3, 8.3 times more Sugars and 1.6 times more Fiber than Crackers, flavored, fish-shaped.