Comparing Nutrients in 14 ounces Toasted Sprouted Wheat Bread VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	28% 814kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	68.2% 66g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	194% 252g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	61% 44g	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	59.5% 22.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	101% 56.8g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat Bread	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	67% 0.81mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	22.3% 0.29mg	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	0% 0μg	110% 441μg	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	9.53% 1.43mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	57.3% 0.52mg	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	102% 8.18mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	28.3% 119mg	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	109% 762mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	141% 77.4μg	55μg per day for Men 19-50 years
Sodium	136% 2044mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	5% 185g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sprouted Wheat Bread VS Crackers, sandwich-type, peanut butter filled, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sprouted Wheat Bread versus 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sprouted Wheat Bread vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Toasted Sprouted Wheat Bread have 2.9 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B9, 5.2 times more Vitamin E and 2.5 times more Vitamin K than Toasted Sprouted Wheat Bread.
• 14 ounces of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B9 and Vitamin K
• Both Toasted Sprouted Wheat Bread 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 14 ounces.

Comparing minerals per 14 ounces for Toasted Sprouted Wheat Bread vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Toasted Sprouted Wheat Bread have 1.7 times more Copper, 2.4 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 2 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.5 times more Iron than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Sodium per 14 ounces.
• Both Toasted Sprouted Wheat Bread as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sprouted Wheat Bread have 2 times more Fiber and 1.7 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.1 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Carbohydrate and 3.9 times more Sugars than Toasted Sprouted Wheat Bread.
• 14 ounces of Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6