Comparing Nutrients in 100 calories Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Bread, white, commercially prepared, toasted, low sodium no salt

Weight per 100 calories

• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 23g
• Bread, white, commercially prepared, toasted, low sodium no salt: 34g

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.5 times more energy per 100g than Bread, white, commercially prepared, toasted, low sodium no salt. It has very high energy density when compared to other foods. Bread, white, commercially prepared, toasted, low sodium no salt having high energy density.

Discover which food has more nutrients per 100 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Bread, white, commercially prepared, toasted, low sodium no salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.12% 0.34mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.8% 0.69g	NA	38g per day for Men 19-50 years
Protein	3.8% 2.1g	5.5% 3.07g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	8.37% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.67% 0.009mg	1.65% 0.022mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.14% 28.6μg	8.1% 32.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.28% 0.007μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	2.74% 27.4mg	4.06% 40.6mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	5.23% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.6% 1.24mg	14.2% 1.14mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.22mg	2.1% 8.87mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	6.25% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.46% 24mg	5.02% 35mg	700mg per day for Men 19-50 years
Potassium	0.87% 29.5mg	1.3% 44.7mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.8% 176mg	8.56% 128mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.026% 0.94g	0.28% 10.4g	3700g per day for Men 19-50 years

Crackers, Saltines, Unsalted Tops (includes Oyster, Soda, Soup) VS Bread, White, Commercially Prepared, Toasted, Low Sodium No Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Bread, white, commercially prepared, toasted, low sodium no salt?

Lets compare vitamin content per 100 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of vitamins per 100 kcal
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B5
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 100 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Sodium than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 100 kcal of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Copper, Iron and Manganese per 100 calories.
• 100 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Zinc
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2 times more Fat, 2.2 times more Saturated Fat and 1.4 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 100 kcal of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.4 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Bread, white, commercially prepared, toasted, low sodium no salt provide inadequate amounts of Omega 6
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt provide inadequate amounts of Omega 3 in 100 calories.