Comparing Nutrients in 14 ounces Cracker, meal VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Cracker, meal	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	52.4% 1520kcal	69.8% 2024kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	69% 22g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	383% 6.14g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	187% 243g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	66% 37g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	19.2% 0.25mg	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	135% 540μg	91% 365μg	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	11.4% 1.7mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	229% 275μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	9.13% 91mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	46% 0.41mg	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	230% 18.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	84.7% 1.95mg	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	59% 413mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	192% 2881mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.82% 30g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Crackers, standard snack-type, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Cracker, meal versus 14 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cracker, meal vs Crackers, standard snack-type, regular:

• 14 ounces of Cracker, meal have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 1.6 times more Vitamin B6, 7 times more Vitamin E and 231 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, regular provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cracker, meal have insufficient amounts of Vitamin K
• Both Cracker, meal as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cracker, meal vs Crackers, standard snack-type, regular:

• 14 ounces of Cracker, meal have 2.2 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 6.3 times more Selenium and 1.4 times more Zinc than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 5.2 times more Calcium, 2.4 times more Phosphorus and 45.4 times more Sodium than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, regular contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cracker, meal have 1.3 times more Carbohydrate and 1.4 times more Protein than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 1.3 times more Energy, 15.5 times more Fat, 20.5 times more Saturated Fat, 39.6 times more Omega 3, 16.9 times more Omega 6 and 24.8 times more Sugars than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, regular offer comparable quantities of Fiber per 14 ounces.