Comparing Nutrients in 14 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	54.5% 1580kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	79.8% 77.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	198% 258g	130g per day for Men 19-50 years
Sugars	0% 0g	57% 41.3g	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	6.02% 4.37g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 31.6g	g per day for Men 19-50 years
Fiber	70% 26.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.5% 4.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	0% 0mg	291% 2913mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	50% 0.45mg	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	329% 26.4mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	146% 3.35mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	NA	55μg per day for Men 19-50 years
Sodium	321% 4818mg	199% 2985mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.48% 17.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, cream, La Moderna Rikis Cream Crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, whole wheat (includes multi-grain) versus 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Crackers, saltines, whole wheat (includes multi-grain).
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12

Comparing minerals per 14 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 2.4 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 1.6 times more Sodium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Calcium, 1.3 times more Iron and 2.8 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 39.5 times more Omega 3, 10.5 times more Omega 6 and 2.8 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.8 times more Fat, more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3