Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheat VS Crackers, sandwich-type, peanut butter filled, reduced fat

Weight per 100 calories

• Crackers, standard snack-type, with whole wheat: 21.6g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 23g

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

Discover which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	8.96% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	11% 14.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	3.5% 2.54g	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	0.054% 0.039g	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	% 0.052g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	2.8% 1.06g	1.7% 0.64g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	8.66% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.04% 0.052mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.05% 0.1mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	1.3% 0.017mg	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	3.13% 12.5μg	6.35% 25.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.18% 0.63mg	2.84% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	0.57% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	3.6% 36mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.73% 0.043mg	3.3% 0.03mg	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	9.85% 0.79mg	8.6% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.63% 6.86mg	420mg per day for Men 19-50 years
Manganese	8.6% 0.2mg	NA	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	11% 77mg	3.17% 22mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	8.1% 4.46μg	55μg per day for Men 19-50 years
Sodium	10.8% 162mg	9.75% 146mg	1500mg per day for Men 19-50 years
Zinc	2.18% 0.24mg	1.4% 0.15mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.058% 2.14g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Crackers, Sandwich-type, Peanut Butter Filled, Reduced Fat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Crackers, sandwich-type, peanut butter filled, reduced fat?

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, with whole wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 100 calories of Crackers, standard snack-type, with whole wheat have 1.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin E and 4.5 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, standard snack-type, with whole wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Crackers, standard snack-type, with whole wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 100 calories of Crackers, standard snack-type, with whole wheat have more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 3.5 times more Phosphorus and 1.6 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.4 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron and Sodium per 100 calories.
• 100 calories of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Crackers, standard snack-type, with whole wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, standard snack-type, with whole wheat have 1.5 times more Saturated Fat, 14 times more Omega 3 and 1.7 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 100 calories.
• 100 calories of Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Omega 3 and Fiber