Comparing Nutrients in 14 ounces Crackers, sandwich-type, peanut butter filled, reduced fat VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	60% 1734kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	68.2% 66g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0% 0g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	155% 26.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	103% 134g	130g per day for Men 19-50 years
Sugars	61% 44g	14.4% 10.4g	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	29.2% 11g	55.4% 21g	38g per day for Men 19-50 years
Protein	59% 33g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sprouted 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	150% 1.8mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	57.8% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	59% 0.77mg	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	110% 441μg	0% 0μg	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	49.2% 7.4mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	92% 0.83mg	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	149% 12mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	NA	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	55% 385mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	141% 77.4μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	169% 2536mg	125% 1881mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	1% 37g	5.46% 202g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, sandwich-type, peanut butter filled, reduced fat VS Sprouted Wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat versus 14 oz of Sprouted Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat vs Sprouted Wheat Bread:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 2 times more Vitamin B3, more Vitamin B9, 5.5 times more Vitamin E and 2.7 times more Vitamin K than Sprouted Wheat Bread.
• While 14 oz of Sprouted Wheat Bread contain 2.6 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• 14 ounces of Sprouted Wheat Bread have insufficient amounts of Vitamin B9 and Vitamin K
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, sandwich-type, peanut butter filled, reduced fat vs Sprouted Wheat Bread:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.6 times more Iron and 1.3 times more Sodium than Sprouted Wheat Bread.
• While 14 oz of Sprouted Wheat Bread contain 1.6 times more Copper, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Sprouted Wheat Bread lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.9 times more Carbohydrate and 4.2 times more Sugars than Sprouted Wheat Bread.
• While 14 oz of Sprouted Wheat Bread contain 1.9 times more Fiber and 1.6 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• 14 ounces of Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6