Comparing Nutrients in 100 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 100 calories

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

30.4g

Crackers, gluten-free, multi-seeded and multigrain

22g

Crackers, gluten-free, multi-seeded and multigrain have 1.4 times more energy per unit of mass than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour, which is very high in comparison to other foods. Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour having high energy density.

Which food has more nutrients per 100 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

14%

32%

54%

Crackers, gluten-free, multi-seeded and multigrain

10%

31%

59%

100 kcal ▼

Macro Nutrients

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Crackers, gluten-free, multi-seeded and multigrain

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.63%3.53g

Fat

3.6%3.5g

3.53 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.3%0.42g

Saturated Fat

1.43%0.46g

0.42 gvs0.46 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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33.7%0.54g

Omega 3

12.8%0.2g

0.54 gvs0.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.63%0.96g

Omega 6

6.54%1.1g

0.96 gvs1.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.4%13.5g

Carbohydrate

11.3%14.6g

13.5 gvs14.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.76%1.28g

Sugars

0.26%0.19g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.28 gvs0.19 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.3%0.22g

Fructose

0%0g

≤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]

0.22 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g

Glucose

%0g

0.16 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%0.19g

0 gvs0.19 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.96%3.4g

Fiber

5.93%2.25g

3.4 gvs2.25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.4%3.6g

Protein

4.43%2.5g

3.6 gvs2.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Crackers, gluten-free, multi-seeded and multigrain

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.63%0.12mg

Vitamin B1

3.83%0.046mg

Thiamine

0.12 mgvs0.046 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.4%0.11mg

Vitamin B2

2.94%0.038mg

Riboflavin

0.11 mgvs0.038 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.2%1.15mg

Vitamin B3

6.67%1.07mg

Niacin, nicotinic acid, niacinamide

1.15 mgvs1.07 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

3.7%0.19mg

Pantothenic acid

NA mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

6.3%0.082mg

Pyridoxine

NA mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

1.93%7.73μg

Folates and Folic Acid

NA μgvs7.73 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.8%0.42mg

Vitamin E

2.2%0.33mg

Tocopherols and Tocotrienols

0.42 mgvs0.33 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.52%3.02μg

Phytomenadione or phylloquinone

NA μgvs3.02 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Crackers, gluten-free, multi-seeded and multigrain

3.6%36mg

Calcium

5.25%52.5mg

36 mgvs52.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.75%0.079mg

Copper

13.5%0.12mg

0.079 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.23%0.5mg

Iron

7.8%0.62mg

0.5 mgvs0.62 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.95%29mg

Magnesium

8.6%36.2mg

29 mgvs36.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.3%0.51mg

Manganese

23.5%0.54mg

0.51 mgvs0.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10%71mg

Phosphorus

11.8%82.6mg

71 mgvs82.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.44%83mg

Potassium

2.47%84mg

83 mgvs84 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14%7.6μg

Selenium

7%3.84μg

7.6 μgvs3.84 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.3%154mg

Sodium

6.45%97mg

154 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.73%0.41mg

Zinc

5.3%0.58mg

0.41 mgvs0.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.25%9.1g

Water

0.021%0.79g

9.1 gvs0.79 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.5 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.3 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Crackers, gluten-free, multi-seeded and multigrain:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2 times more Selenium and 1.6 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Calcium, 1.5 times more Copper, 1.3 times more Iron and 1.4 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.6 times more Omega 3, 6.7 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 100 kcal.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourCrackers, gluten-free, multi-seeded and multigrainVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourRolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Waffles, gluten-free, frozen, ready-to-heatCrackers, gluten-free, multi-seeded and multigrainVS Waffles, gluten-free, frozen, ready-to-heat

Compare Foods

Comparing Nutrients in 100 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 100 calories

Which food has more nutrients per 100 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: