Comparing Nutrients in 100 grams 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	10.7% 310kcal	15.6% 453kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	NA	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	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	42.4% 55g	51% 66.3g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	0.48% 0.35g	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	% 0.48g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.86g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	27% 10g	38g per day for Men 19-50 years
Protein	14.3% 8g	20% 11.3g	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	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30.2% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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

	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	8.2% 82mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	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	9.75% 0.78mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	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	18% 126mg	53.4% 374mg	700mg per day for Men 19-50 years
Potassium	4.74% 161mg	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	47% 707mg	29% 438mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.76% 28.3g	0.097% 3.6g	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 100 g

Compare the macro and micronutrient content in 100 g of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Crackers, gluten-free, multi-seeded and multigrain:

• 100 g 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 100 grams for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Crackers, gluten-free, multi-seeded and multigrain:

• 100 grams 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 100 g 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 100 grams:

• 100 grams 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 100 g 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 100 grams.