Comparing Nutrients in 14 ounces White Wheat Bread VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	32.6% 945kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 174g	208% 271g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0% 0g	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	14.8% 10.7g	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	% 5.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	96% 36.5g	70% 26.6g	38g per day for Men 19-50 years
Protein	75.6% 42.3g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	65% 0.85mg	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	126% 504μg	81.4% 325μg	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	10% 1.5mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	271% 2715mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	117% 1.06mg	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	243% 19.4mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	258% 5.93mg	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	58.4% 409mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	25.8% 877mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	186% 102μg	55μg per day for Men 19-50 years
Sodium	126% 1897mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	4.25% 157g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, saltines, whole wheat (includes multi-grain) per 14 oz

Compare the macro and micronutrient content in 14 oz of White Wheat Bread versus 14 oz of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Wheat Bread vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of White Wheat Bread have 1.5 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin E and 2.4 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• Both White Wheat Bread as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Wheat Bread vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of White Wheat Bread have more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.8 times more Copper, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.5 times more Zinc than White Wheat Bread.
• Both White Wheat Bread and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron per 14 ounces.
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Wheat Bread have more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Energy, 5 times more Fat, 9.5 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Carbohydrate than White Wheat Bread.