Comparing Nutrients in 14 ounces Crackers, sandwich-type, peanut butter filled, reduced fat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	60% 1734kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	68.2% 66g	14.8% 14.3g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	155% 26.4g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	144% 188g	130g per day for Men 19-50 years
Sugars	61% 44g	37.8% 27.4g	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	16.4% 12g	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	% 9.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	44% 16.7g	38g per day for Men 19-50 years
Protein	59% 33g	83% 46.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	38.8% 0.5mg	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	110% 441μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	0% 0mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	72.8% 0.65mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	NA	213% 4.9mg	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	55% 385mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	141% 77.4μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	169% 2536mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	1% 37g	3.78% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, sandwich-type, peanut butter filled, reduced fat VS Rolls, hamburger or hot dog, wheat/cracked wheat 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 Rolls, hamburger or hot dog, wheat/cracked wheat 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 Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.3 times more Vitamin B9 and 4.7 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and 2.3 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A and Vitamin B12
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, sandwich-type, peanut butter filled, reduced fat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.4 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Iron per 14 ounces.
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.6 times more Energy, 4.6 times more Fat, 3.7 times more Saturated Fat, 4.1 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 3.1 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.