Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, standard snack-type, regular	Croutons, plain	Recommended Dietary Allowance
Energy	69.8% 2024kcal	55.7% 1615kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	28% 4.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	224% 292g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	NA	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	47% 26.4g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Croutons, plain	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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	7.94% 0.1mg	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	131% 524μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Croutons, plain	Recommended Dietary Allowance
Calcium	47.6% 476mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	72% 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	200% 16mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	86.3% 2mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Croutons, plain per 14 oz

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

• 14 ounces of Crackers, standard snack-type, regular have 1.7 times more Vitamin B2 and 2.4 times more Vitamin B6 than Croutons, plain.
• While 14 oz of Croutons, plain contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Croutons, plain provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• Both Crackers, standard snack-type, regular as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Croutons, plain:

• 14 ounces of Crackers, standard snack-type, regular have 1.6 times more Calcium and 2.2 times more Phosphorus than Croutons, plain.
• While 14 oz of Croutons, plain contain 1.6 times more Copper, 1.7 times more Magnesium, 5.6 times more Selenium and 1.8 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Croutons, plain contain similar levels of Iron, Manganese, Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular have 1.3 times more Energy, 4 times more Fat, 3.7 times more Saturated Fat, 22.1 times more Omega 3 and 9.6 times more Omega 6 than Croutons, plain.
• While 14 oz of Croutons, plain contain 2.2 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Croutons, plain offer comparable quantities of Carbohydrate per 14 ounces.