Comparing Nutrients in 500 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 500 calories

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

152g

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

110g

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 500 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%

500 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

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

17.4%17g

17.6 gvs17 g

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

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6.56%2.1g

Saturated Fat

19.6%6.26g

2.1 gvs6.26 g

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

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168%2.7g

Omega 3

2.33%0.037g

2.7 gvs0.037 g

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

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28%4.8g

Omega 6

8.56%1.46g

4.8 gvs1.46 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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51.8%67.3g

Carbohydrate

65%84.4g

67.3 gvs84.4 g

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

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8.8%6.4g

Sugars

5.9%4.28g

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

6.4 gvs4.28 g

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

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1.5%1.1g

Fructose

0.45%0.33g

≤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 gvs0.33 g

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

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%0.79g

Glucose

%0.44g

0.79 gvs0.44 g

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

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%0g

Sucrose

%3.5g

0 gvs3.5 g

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

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44.8%17g

Fiber

8.66%3.3g

17 gvs3.3 g

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

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32%18g

Protein

4.9%2.74g

18 gvs2.74 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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48%0.58mg

Vitamin B1

5.5%0.066mg

Thiamine

0.58 mgvs0.066 mg

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

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42%0.55mg

Vitamin B2

8.43%0.11mg

Riboflavin

0.55 mgvs0.11 mg

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

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36%5.76mg

Vitamin B3

4.3%0.69mg

Niacin, nicotinic acid, niacinamide

5.76 mgvs0.69 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

5.9%0.077mg

Pyridoxine

NA mgvs0.077 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

1.9%7.68μg

Folates and Folic Acid

NA μgvs7.68 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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14%2.1mg

Vitamin E

Tocopherols and Tocotrienols

2.1 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

18%179mg

Calcium

3.07%30.7mg

179 mgvs30.7 mg

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

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43.7%0.39mg

Copper

10.6%0.095mg

0.39 mgvs0.095 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

7.68%0.61mg

2.5 mgvs0.61 mg

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

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34.7%146mg

Magnesium

3.9%16.4mg

146 mgvs16.4 mg

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

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112%2.57mg

Manganese

14.3%0.33mg

2.57 mgvs0.33 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

8.93%62.5mg

354 mgvs62.5 mg

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

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12.2%415mg

Potassium

2.77%94mg

415 mgvs94 mg

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

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69%38μg

Selenium

38 μgvsNA μg

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

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51.4%771mg

Sodium

65%976mg

771 mgvs976 mg

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

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18.7%2.05mg

Zinc

4.4%0.48mg

2.05 mgvs0.48 mg

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

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1.23%45.4g

Water

0.073%2.7g

45.4 gvs2.7 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, 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 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 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 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, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: