Comparing Nutrients in 100 grams Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	15.7% 456kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	4.3% 1.4g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	34% 44.3g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	5.8% 4.2g	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	0.41% 0.3g	0.99% 0.72g	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	% 0.4g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	29.5% 11g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, whole grain, 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	5% 0.06mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	23.7% 3.8mg	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	5.4% 0.07mg	NA	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	1.75% 7μg	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	NA	9.27% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	2.8% 28mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	28.8% 0.26mg	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	7% 0.56mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	73.5% 1.7mg	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	8.14% 57mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	8.03% 273mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	34% 507mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.067% 2.48g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 6.3 times more Vitamin B1, 3.6 times more Vitamin B2 and 6 times more Vitamin B3 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 100 grams for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.8 times more Sodium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 4.2 times more Calcium, 3 times more Copper, 2.9 times more Iron, 6.4 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 3.2 times more Potassium and 3.1 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 100 grams:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.4 times more Energy, 1.3 times more Fat, 4.1 times more Saturated Fat and 1.7 times more Carbohydrate than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 52.1 times more Omega 3, 2.4 times more Omega 6, 3.7 times more Fiber and 4.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Sugars per 100 g.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.