Comparing Nutrients in 14 ounces Crackers, saltines, whole wheat (includes multi-grain) VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Energy	54.5% 1580kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	134% 174g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 5.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	70% 26.6g	96% 36.5g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	75.6% 42.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	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	81.4% 325μg	126% 504μg	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	31.5% 4.72mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	271% 2715mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	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	255% 20.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	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	111% 778mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	321% 4818mg	126% 1897mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	1.06% 39g	4.25% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs White Wheat Bread:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin E and 2.4 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 1.5 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs White Wheat Bread:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.8 times more Copper, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.5 times more Zinc than White Wheat Bread.
• While White Wheat Bread contains more Calcium and 4 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.7 times more Energy, 5 times more Fat, 9.5 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Carbohydrate than White Wheat Bread.
• While White Wheat Bread contains more Saturated Fat, more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.