Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	53.8% 1560kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	234% 305g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	26.7% 19.3g	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	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	126% 1131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.06mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	116% 1.5mg	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	123% 492μg	99% 397μg	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	16.8% 15mg	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	3.18% 0.48mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	32% 0.29mg	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	383% 30.6mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	64% 448mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	1.3% 47.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.2 times more Vitamin B9 and 12.3 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 4.5 times more Vitamin B6, more Vitamin C and 4.4 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 2 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 2.4 times more Sodium and 3.4 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2 times more Calcium and 1.7 times more Magnesium than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Omega 3, 1.8 times more Fiber and 2.6 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.7 times more Fat, 5.7 times more Saturated Fat, 1.3 times more Omega 6 and 12.8 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.