Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	69.8% 2024kcal	58.4% 1695kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	58% 56g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	212% 276g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	6.5% 4.72g	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	0% 0g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 3.4g	g per day for Men 19-50 years
Fiber	24% 9.13g	108% 41g	38g per day for Men 19-50 years
Protein	47% 26.4g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, whole-wheat	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	47.6% 476mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	185% 1.67mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	371% 8.54mg	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	212% 3175mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Crackers, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, regular versus 14 oz of Crackers, whole-wheat 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 Crackers, whole-wheat:

• 14 ounces of Crackers, standard snack-type, regular have 2.3 times more Vitamin B1, 21.7 times more Vitamin B2, 3.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.5 times more Vitamin K than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, standard snack-type, regular as well as Crackers, whole-wheat 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 Crackers, whole-wheat:

• 14 ounces of Crackers, standard snack-type, regular have 3.3 times more Calcium and 1.2 times more Iron than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 4 times more Copper, 6.1 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular have 1.9 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 3, 1.9 times more Omega 6 and 6.9 times more Sugars than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 4.5 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat offer comparable quantities of Energy and Carbohydrate per 14 ounces.