Comparing Nutrients in 100 calories Crackers, whole-wheat VS Cracker, meal

Weight per 100 calories

• Crackers, whole-wheat: 23.4g
• Cracker, meal: 26g

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

Which food has more nutrients per 100 calories - Crackers, whole-wheat or Cracker, meal?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	0.12% 0.086g	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% 0g	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	% 0.075g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	6.35% 2.4g	1.8% 0.68g	38g per day for Men 19-50 years
Protein	4.42% 2.48g	4.34% 2.43g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.55% 0.043mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	2.44% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.33% 0.043mg	0.78% 0.01mg	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	1.64% 6.56μg	8.88% 35.5μg	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	2.2% 0.33mg	0.75% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.37μg	0.065% 0.078μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Calcium	0.84% 8.43mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	6.53% 0.059mg	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	9.78% 0.78mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.8mg	1.5% 6.27mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	10.7% 0.25mg	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% 77.5mg	3.88% 27mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	0.88% 30mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	0.28% 4.18mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, whole-wheat vs Cracker, meal:

• Crackers, whole-wheat have 1.6 times more Vitamin B5, 4.3 times more Vitamin B6, 2.9 times more Vitamin E and 81.3 times more Vitamin K than Cracker, meal.
• While Cracker, meal contains 4.3 times more Vitamin B1, 24.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.4 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, whole-wheat vs Cracker, meal:

• Crackers, whole-wheat have 1.7 times more Copper, 4.1 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 2.7 times more Potassium, 44.8 times more Sodium and 3.4 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.5 times more Iron and 4.7 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, whole-wheat have 7.5 times more Fat, 6.8 times more Saturated Fat, 19.4 times more Omega 3, 8 times more Omega 6 and 3.6 times more Fiber than Cracker, meal.
• While Cracker, meal contains 1.3 times more Carbohydrate than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cracker, meal have similar amounts of Energy and Protein per 100 kcal.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.