Comparing Nutrients in 100 grams Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour 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 brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
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 brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	8.86% 257kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	NA	18% 5.7g	32g per day for Men 19-50 years
Omega 3	NA	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40.2g	59% 77g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	5.38% 3.9g	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	2.14% 1.55g	0.41% 0.3g	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	% 1.25g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.2g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	10% 5.65g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.94% 0.63mg	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	10.8% 0.14mg	5.4% 0.07mg	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	7.75% 31μg	1.75% 7μg	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	3.47% 0.52mg	NA	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

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	9.67% 0.087mg	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	11% 0.89mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	13% 0.3mg	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	18.3% 128mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	4.85% 165mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	NA	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	59.3% 890mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.067% 2.48g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 4.2 times more Vitamin B1, 2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.5 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Zinc and 18 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 1.6 times more Sodium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 100 grams:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 5.2 times more Fructose and 2.3 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 1.8 times more Energy, 1.9 times more Fat, 1.9 times more Carbohydrate and 1.3 times more Sugars than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Fiber per 100 g.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour 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 100 g.