Comparing Nutrients in 300 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

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

91g

Crackers, gluten-free, multi-seeded and multigrain

66.2g

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 300 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%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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11%10.6g

Fat

11%10.5g

10.6 gvs10.5 g

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

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3.94%1.26g

Saturated Fat

4.3%1.37g

1.26 gvs1.37 g

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

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101%1.6g

Omega 3

38.3%0.61g

1.6 gvs0.61 g

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

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17%2.87g

Omega 6

19.6%3.34g

2.87 gvs3.34 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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31%40.4g

Carbohydrate

33.8%44g

40.4 gvs44 g

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

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5.3%3.83g

Sugars

0.79%0.57g

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

3.83 gvs0.57 g

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

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0.91%0.66g

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]

0.66 gvs0 g

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

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%0.47g

Glucose

%0g

0.47 gvs0 g

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

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%0g

Sucrose

%0.57g

0 gvs0.57 g

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

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27%10.2g

Fiber

17.8%6.75g

10.2 gvs6.75 g

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

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19.2%10.8g

Protein

13.3%7.45g

10.8 gvs7.45 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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29%0.35mg

Vitamin B1

11.5%0.14mg

Thiamine

0.35 mgvs0.14 mg

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

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25.3%0.33mg

Vitamin B2

8.8%0.11mg

Riboflavin

0.33 mgvs0.11 mg

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

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21.6%3.46mg

Vitamin B3

20%3.2mg

Niacin, nicotinic acid, niacinamide

3.46 mgvs3.2 mg

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

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Vitamin B5

11%0.56mg

Pantothenic acid

NA mgvs0.56 mg

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

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Vitamin B6

19%0.25mg

Pyridoxine

NA mgvs0.25 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

5.8%23μg

Folates and Folic Acid

NA μgvs23 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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8.45%1.27mg

Vitamin E

6.62%0.99mg

Tocopherols and Tocotrienols

1.27 mgvs0.99 mg

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

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Vitamin K

7.56%9.07μg

Phytomenadione or phylloquinone

NA μgvs9.07 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

10.8%108mg

Calcium

15.8%158mg

108 mgvs158 mg

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

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26.2%0.24mg

Copper

40.4%0.36mg

0.24 mgvs0.36 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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18.7%1.5mg

Iron

23.4%1.87mg

1.5 mgvs1.87 mg

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

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21%87.5mg

Magnesium

26%109mg

87.5 mgvs109 mg

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

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67%1.54mg

Manganese

70.6%1.62mg

1.54 mgvs1.62 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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30.4%212mg

Phosphorus

35.4%248mg

212 mgvs248 mg

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

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7.32%249mg

Potassium

7.42%252mg

249 mgvs252 mg

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

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41.4%22.8μg

Selenium

21%11.5μg

22.8 μgvs11.5 μg

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

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31%462mg

Sodium

19.3%290mg

462 mgvs290 mg

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

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11%1.23mg

Zinc

16%1.75mg

1.23 mgvs1.75 mg

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

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0.74%27.3g

Water

0.064%2.38g

27.3 gvs2.38 g

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

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Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

Which food has more nutrients per 300 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 300 kcal: