Comparing Nutrients in 14 ounces Whole Wheat French Bread VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Whole Wheat French Bread	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	32.7% 949kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	56% 18g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	167% 217g	130g per day for Men 19-50 years
Sugars	0% 0g	51.5% 37.3g	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	44% 16.7g	98% 37.3g	38g per day for Men 19-50 years
Protein	59% 33g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	67% 0.87mg	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	95% 381μg	73.4% 294μg	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	7.94% 1.2mg	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	16.7% 167mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	136% 1.23mg	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	37.2% 2.98mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	NA	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	90% 631mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	135% 74.2μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat French Bread VS Crackers, whole grain, sandwich-type, with peanut butter filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Wheat French Bread versus 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Wheat French Bread vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 14 ounces of Whole Wheat French Bread have 1.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 8.8 times more Vitamin E and 6.4 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Whole Wheat French Bread have insufficient amounts of Vitamin K
• Both Whole Wheat French or Vienna Bread as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Whole Wheat French Bread vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 14 ounces of Whole Wheat French Bread have 1.3 times more Calcium and 1.7 times more Selenium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.6 times more Copper, 4.1 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium, 1.7 times more Sodium and 1.8 times more Zinc than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.9 times more Energy, 20.4 times more Fat, more Saturated Fat, 13.7 times more Omega 3, 7.4 times more Omega 6, more Sugars, 2.2 times more Fiber and 1.7 times more Protein than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Carbohydrate per 14 ounces.