Comparing Nutrients in 500 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 500 calories

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

152g

Crackers, gluten-free, multi-seeded and multigrain

110g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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18%17.6g

Fat

18%17.5g

17.6 gvs17.5 g

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

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6.56%2.1g

Saturated Fat

7.14%2.3g

2.1 gvs2.3 g

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

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168%2.7g

Omega 3

64%1.02g

2.7 gvs1.02 g

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

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28%4.8g

Omega 6

32.7%5.56g

4.8 gvs5.56 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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51.8%67.3g

Carbohydrate

56.3%73g

67.3 gvs73 g

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

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8.8%6.4g

Sugars

1.3%0.95g

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

6.4 gvs0.95 g

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

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1.5%1.1g

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]

1.1 gvs0 g

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

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%0.79g

Glucose

%0g

0.79 gvs0 g

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

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%0g

Sucrose

%0.95g

0 gvs0.95 g

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

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44.8%17g

Fiber

29.6%11.3g

17 gvs11.3 g

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

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32%18g

Protein

22%12.4g

18 gvs12.4 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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48%0.58mg

Vitamin B1

19%0.23mg

Thiamine

0.58 mgvs0.23 mg

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

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42%0.55mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.55 mgvs0.19 mg

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

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36%5.76mg

Vitamin B3

33.3%5.33mg

Niacin, nicotinic acid, niacinamide

5.76 mgvs5.33 mg

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

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Vitamin B5

18.5%0.93mg

Pantothenic acid

NA mgvs0.93 mg

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

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Vitamin B6

31.4%0.41mg

Pyridoxine

NA mgvs0.41 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

9.66%38.6μg

Folates and Folic Acid

NA μgvs38.6 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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14%2.1mg

Vitamin E

11%1.66mg

Tocopherols and Tocotrienols

2.1 mgvs1.66 mg

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

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Vitamin K

12.6%15μg

Phytomenadione or phylloquinone

NA μgvs15 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

18%179mg

Calcium

26.3%263mg

179 mgvs263 mg

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

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43.7%0.39mg

Copper

67.3%0.61mg

0.39 mgvs0.61 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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31%2.5mg

Iron

39%3.12mg

2.5 mgvs3.12 mg

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

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34.7%146mg

Magnesium

43%181mg

146 mgvs181 mg

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

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112%2.57mg

Manganese

118%2.7mg

2.57 mgvs2.7 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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50.6%354mg

Phosphorus

59%413mg

354 mgvs413 mg

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

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12.2%415mg

Potassium

12.4%421mg

415 mgvs421 mg

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

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69%38μg

Selenium

35%19.2μg

38 μgvs19.2 μg

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

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51.4%771mg

Sodium

32.2%483mg

771 mgvs483 mg

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

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18.7%2.05mg

Zinc

26.5%2.9mg

2.05 mgvs2.9 mg

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

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1.23%45.4g

Water

0.11%3.96g

45.4 gvs3.96 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: