Comparing Nutrients in 14 ounces Crackers, snack, Goya Crackers VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	59.3% 1719kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	78.4% 25g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	35% 5.92g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	208% 271g	130g per day for Men 19-50 years
Sugars	13% 9.33g	0% 0g	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	2.57% 1.87g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	70% 26.6g	38g per day for Men 19-50 years
Protein	101% 56.6g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	65% 0.85mg	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	NA	81.4% 325μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	117% 1.06mg	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	281% 22.5mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	258% 5.93mg	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	82.2% 575mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	25.8% 877mg	3400mg per day for Men 19-50 years
Selenium	NA	186% 102μg	55μg per day for Men 19-50 years
Sodium	176% 2639mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Crackers, saltines, whole wheat (includes multi-grain) per 14 oz

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

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

• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Crackers, snack, Goya Crackers vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Sodium than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron and Zinc per 14 ounces.
• Both Crackers, snack, Goya Crackers as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, snack, Goya Crackers have 1.2 times more Fat, more Saturated Fat, more Sugars and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 20.8 times more Omega 3, 4.3 times more Omega 6 and 1.8 times more Fiber than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy and Carbohydrate per 14 ounces.