Comparing Nutrients in 14 ounces Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	59.4% 1723kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	48.3% 47g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	36.4% 11.6g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	145% 24.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	31.3% 12g	110% 41.7g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	56% 0.73mg	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	27.8% 111μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	47.2% 472mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	196% 1.76mg	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	268% 21.4mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	388% 8.9mg	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	59.5% 417mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	NA	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	203% 3040mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Crackers, whole-wheat, low salt:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.8 times more Vitamin B1, 4.6 times more Vitamin B2 and 4.4 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.8 times more Vitamin B5 and 4.8 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 per 14 oz.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Crackers, whole-wheat, low salt:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.4 times more Calcium, 1.8 times more Iron and 4.1 times more Sodium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.2 times more Copper, 3.7 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium and 2.8 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat, low salt contain 1.5 times more Fat, 4.4 times more Omega 3, 3.9 times more Omega 6 and 3.5 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, whole-wheat, low salt have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 14 oz.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.