Comparing Nutrients in 14 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	White Wheat Bread	Recommended Dietary Allowance
Energy	63.5% 1842kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	79.8% 77.4g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 258g	134% 174g	130g per day for Men 19-50 years
Sugars	57% 41.3g	27.4% 20g	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	6.02% 4.37g	14.8% 10.7g	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	% 3.77g	% 5.95g	g per day for Men 19-50 years
Sucrose	% 31.6g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	96% 36.5g	38g per day for Men 19-50 years
Protein	51% 28.5g	75.6% 42.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.4% 0.32mg	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	NA	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	White Wheat Bread	Recommended Dietary Allowance
Calcium	291% 2913mg	271% 2715mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	65.7% 0.59mg	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	329% 26.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	109% 2.5mg	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	56.7% 397mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	NA	116% 64μg	55μg per day for Men 19-50 years
Sodium	199% 2985mg	126% 1897mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, La Moderna Rikis Cream Crackers VS White Wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers versus 14 oz of White Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs White Wheat Bread:

• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than White Wheat Bread.
• 14 ounces of White Wheat Bread have insufficient amounts of Vitamin B12

Comparing minerals per 14 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs White Wheat Bread:

• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have 1.4 times more Iron, 1.3 times more Manganese, 1.6 times more Sodium and 4.3 times more Zinc than White Wheat Bread.
• While 14 oz of White Wheat Bread contain 1.3 times more Copper than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and White Wheat Bread contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have 1.9 times more Energy, 9.1 times more Fat, 4.2 times more Saturated Fat, 1.5 times more Carbohydrate and 2.1 times more Sugars than White Wheat Bread.
• While 14 oz of White Wheat Bread contain 4.2 times more Omega 3, 1.4 times more Omega 6, 2.5 times more Fructose, 3.8 times more Fiber and 1.5 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3