Comparing Nutrients in 300 calories 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 flour

Weight per 300 calories

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

91g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

65.8g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Protein Fat Carbs

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

14%

32%

54%

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

300 kcal ▼

Macro Nutrients

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 flour

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

10.5%10g

10.6 gvs10 g

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

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3.94%1.26g

Saturated Fat

11.7%3.76g

1.26 gvs3.76 g

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

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101%1.6g

Omega 3

1.4%0.022g

1.6 gvs0.022 g

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

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17%2.87g

Omega 6

5.14%0.87g

2.87 gvs0.87 g

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

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Cholesterol

NA mgvsNA mg

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

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31%40.4g

Carbohydrate

39%50.6g

40.4 gvs50.6 g

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

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5.3%3.83g

Sugars

3.54%2.57g

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

3.83 gvs2.57 g

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

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0.91%0.66g

Fructose

0.27%0.2g

≤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 gvs0.2 g

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

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%0.47g

Glucose

%0.26g

0.47 gvs0.26 g

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

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%0g

Sucrose

%2.1g

0 gvs2.1 g

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

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27%10.2g

Fiber

5.2%1.97g

10.2 gvs1.97 g

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

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19.2%10.8g

Protein

2.94%1.64g

10.8 gvs1.64 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, multigrain and vegetable, made with corn starch and white rice flour

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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29%0.35mg

Vitamin B1

3.3%0.039mg

Thiamine

0.35 mgvs0.039 mg

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

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25.3%0.33mg

Vitamin B2

5.06%0.066mg

Riboflavin

0.33 mgvs0.066 mg

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

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21.6%3.46mg

Vitamin B3

2.6%0.41mg

Niacin, nicotinic acid, niacinamide

3.46 mgvs0.41 mg

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

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

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Vitamin B6

3.54%0.046mg

Pyridoxine

NA mgvs0.046 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

1.15%4.6μg

Folates and Folic Acid

NA μgvs4.6 μg

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

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Vitamin B12

Cobalamin

NA μgvsNA μg

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

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Vitamin C

Ascorbic acid

NA mgvsNA mg

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

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

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8.45%1.27mg

Vitamin E

Tocopherols and Tocotrienols

1.27 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA 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, multigrain and vegetable, made with corn starch and white rice flour

10.8%108mg

Calcium

1.84%18.4mg

108 mgvs18.4 mg

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

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26.2%0.24mg

Copper

6.36%0.057mg

0.24 mgvs0.057 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

4.6%0.37mg

1.5 mgvs0.37 mg

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

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21%87.5mg

Magnesium

2.35%9.87mg

87.5 mgvs9.87 mg

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

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67%1.54mg

Manganese

8.55%0.2mg

1.54 mgvs0.2 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

5.36%37.5mg

212 mgvs37.5 mg

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

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7.32%249mg

Potassium

1.66%56.6mg

249 mgvs56.6 mg

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

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41.4%22.8μg

Selenium

22.8 μgvsNA μg

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

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31%462mg

Sodium

39%586mg

462 mgvs586 mg

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

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11%1.23mg

Zinc

2.63%0.29mg

1.23 mgvs0.29 mg

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

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0.74%27.3g

Water

0.044%1.63g

27.3 gvs1.63 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, multigrain and vegetable, made with corn starch and white rice flour:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 8.8 times more Vitamin B1, 5 times more Vitamin B2 and 8.3 times more Vitamin B3 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 300 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs 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 have 5.8 times more Calcium, 4.1 times more Copper, 4.1 times more Iron, 8.9 times more Magnesium, 7.8 times more Manganese, 5.7 times more Phosphorus, 4.4 times more Potassium and 4.3 times more Zinc 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 1.3 times more Sodium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 300 calories:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 72.2 times more Omega 3, 3.3 times more Omega 6, 1.5 times more Sugars, 5.2 times more Fiber and 6.5 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 3 times more Saturated Fat and 1.3 times more Carbohydrate 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, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Energy and Fat per 300 kcal.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Compare Foods

Comparing Nutrients in 300 calories 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 flour

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, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: