Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Energy	69.8% 2024kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	247% 321g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	1.8% 1.3g	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	1.6% 1.15g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	27% 10.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	12% 0.15mg	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	91% 365μg	135% 540μg	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	80% 12mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Calcium	47.6% 476mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	99% 0.89mg	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	200% 16mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	163% 3.75mg	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	141% 984mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.82% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Cracker, meal per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, regular versus 14 oz of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, regular vs Cracker, meal:

• 14 ounces of Crackers, standard snack-type, regular have 1.6 times more Vitamin B6, 7 times more Vitamin E and 231 times more Vitamin K than Cracker, meal.
• While 14 oz of Cracker, meal contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cracker, meal have insufficient amounts of Vitamin K
• Both Crackers, standard snack-type, regular as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Cracker, meal:

• 14 ounces of Crackers, standard snack-type, regular have 5.2 times more Calcium, 2.4 times more Phosphorus and 45.4 times more Sodium than Cracker, meal.
• While 14 oz of Cracker, meal contain 2.2 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 6.3 times more Selenium and 1.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular have 1.3 times more Energy, 15.5 times more Fat, 20.5 times more Saturated Fat, 39.6 times more Omega 3, 16.9 times more Omega 6 and 24.8 times more Sugars than Cracker, meal.
• While 14 oz of Cracker, meal contain 1.3 times more Carbohydrate and 1.4 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal offer comparable quantities of Fiber per 14 ounces.