Comparing Nutrients in 100 calories Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, cream, Gamesa Sabrosas

Weight per 100 calories

• Crackers, saltines, whole wheat (includes multi-grain): 25g
• Crackers, cream, Gamesa Sabrosas: 20.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Crackers, saltines, whole wheat (includes multi-grain) or Crackers, cream, Gamesa Sabrosas?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.77% 2.7g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	0% 0g	2.67% 1.94g	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	0.27% 0.2g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	4.43% 1.7g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.74% 0.12mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.35% 0.057mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.054mg	1.03% 0.013mg	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	5.15% 20.6μg	7.7% 30.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.96% 0.095μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.83% 4.6μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	0% 0mg	0.54% 5.37mg	1000mg per day for Men 19-50 years
Copper	7.43% 0.067mg	2.55% 0.023mg	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	16% 1.3mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	4.2% 17.6mg	1.23% 5.17mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	7% 0.16mg	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	7.04% 49.2mg	2.9% 20.2mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.5mg	0.78% 26.7mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.5μg	3.57% 1.96μg	55μg per day for Men 19-50 years
Sodium	20.3% 305mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	3.33% 0.37mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	0.067% 2.47g	0.025% 0.92g	3700g per day for Men 19-50 years

Crackers, Saltines, Whole Wheat (includes Multi-grain) VS Crackers, Cream, Gamesa Sabrosas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, saltines, whole wheat (includes multi-grain) or Crackers, cream, Gamesa Sabrosas?

Lets compare vitamin content per 100 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, Gamesa Sabrosas:

• 100 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.9 times more Vitamin B1, 1.7 times more Vitamin B5, 4 times more Vitamin B6 and 1.2 times more Vitamin K than Crackers, cream, Gamesa Sabrosas.
• While 100 kcal of Crackers, cream, Gamesa Sabrosas contain 1.5 times more Vitamin B9 and more Vitamin B12 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin E
• 100 calories of Crackers, cream, Gamesa Sabrosas have insufficient amounts of Vitamin B5 and Vitamin B6

Comparing minerals per 100 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, Gamesa Sabrosas:

• 100 calories of Crackers, saltines, whole wheat (includes multi-grain) have 2.9 times more Copper, 3.4 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus, 3.3 times more Selenium, 1.3 times more Sodium and 2.7 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, Gamesa Sabrosas contain similar levels of Iron per 100 calories.
• 100 calories of Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Magnesium and Zinc
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, saltines, whole wheat (includes multi-grain) have 21.3 times more Omega 3, 3.3 times more Omega 6, 1.3 times more Carbohydrate, 3.4 times more Fiber and 1.2 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 100 kcal of Crackers, cream, Gamesa Sabrosas contain 1.6 times more Fat, more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Energy per 100 calories.
• 100 calories of Crackers, cream, Gamesa Sabrosas provide inadequate amounts of Omega 3 and Fiber