Comparing Nutrients in 100 calories Crackers, wheat, regular VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 100 calories

• Crackers, wheat, regular: 22g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 20g

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

Which food has more nutrients per 100 calories - Crackers, wheat, regular or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Crackers, wheat, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	5.12% 4.97g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.66% 1.64g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	9.1% 12g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	2.93% 2.13g	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	0.13% 0.092g	0.14% 0.1g	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	% 0.17g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 1.33g	g per day for Men 19-50 years
Fiber	4% 1.5g	1.23% 0.47g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.47% 0.032mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.52% 0.88mg	7.74% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.13% 0.054mg	2.3% 0.03mg	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	2.1% 8.35μg	4.35% 17.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.084% 0.002μg	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	2.27% 0.34mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.12μg	1.6% 1.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	2.02% 20.2mg	1.64% 16.4mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	7.3% 0.066mg	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	7.25% 0.58mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	3.77% 16mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	6.9% 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	9.5% 66.4mg	7.92% 55.5mg	700mg per day for Men 19-50 years
Potassium	1.83% 62mg	1.3% 43.5mg	3400mg per day for Men 19-50 years
Selenium	3.96% 2.18μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	10.2% 154mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	3.28% 0.36mg	2.08% 0.23mg	11mg per day for Men 19-50 years
Water	0.016% 0.6g	0.016% 0.59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, wheat, regular vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Crackers, wheat, regular have 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin E per 100 kcal.
• Both Crackers, wheat, regular as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, wheat, regular vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Crackers, wheat, regular have 1.2 times more Calcium, 1.4 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium and 1.6 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, wheat, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Copper, Iron, Phosphorus, Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, wheat, regular have more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate, 1.6 times more Sugars and 3.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.4 times more Fat, 1.4 times more Saturated Fat and 1.4 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy per 100 kcal.
• Both Crackers, wheat, regular as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.