Comparing Nutrients in 14 ounces Cracker, meal VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Cracker, meal	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	52.4% 1520kcal	67.6% 1961kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	178% 232g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 26g	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	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	45% 0.59mg	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	85.3% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	9.13% 91mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	143% 1.3mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	135% 3.1mg	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	155% 1087mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	212% 3179mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	0.82% 30g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Crackers, standard snack-type, sandwich, with peanut butter filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Cracker, meal versus 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling:

• 14 ounces of Cracker, meal have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.6 times more Vitamin B9 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.8 times more Vitamin B6, 4.8 times more Vitamin E and 31.7 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B3 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, sandwich, 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 Cracker, meal vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 14 ounces of Cracker, meal have 1.7 times more Iron, 1.2 times more Manganese and 3.9 times more Selenium than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.5 times more Calcium, 1.4 times more Copper, 2.3 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Potassium, 50.1 times more Sodium and 1.6 times more Zinc than Cracker, meal.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cracker, meal have more Omega 3 and 1.4 times more Carbohydrate than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.3 times more Energy, 14.4 times more Fat, 17.7 times more Saturated Fat, 6.7 times more Omega 6 and 31.8 times more Sugars than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3