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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	68.7% 1992kcal	64.7% 1877kcal	2900kcal per day for Men 19-50 years
Fat	104% 100g	84.3% 81.8g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	64.2% 20.6g	32g per day for Men 19-50 years
Omega 3	162% 2.6g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	207% 35g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	198% 258g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	71.4% 51.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	47% 18g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	41.5% 0.54mg	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	89.3% 357μg	49.6% 198μg	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	53.7% 8.06mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	47.6% 476mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	140% 1.26mg	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	179% 14.3mg	218% 17.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	307% 7.07mg	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	129% 905mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	243% 134μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, regular, low salt vs Crackers, wheat, low salt:

• Crackers, standard snack-type, regular, low salt have 1.8 times more Vitamin B9 and 4.1 times more Vitamin E than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.5 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, wheat, low salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular, low salt vs Crackers, wheat, low salt:

• Crackers, standard snack-type, regular, low salt have 2.4 times more Calcium and 1.7 times more Potassium than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 1.5 times more Copper, 2.3 times more Magnesium, 3.2 times more Manganese, 5.1 times more Selenium and 2.4 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, wheat, low salt have similar amounts of Iron, Phosphorus and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, regular, low salt have 1.2 times more Fat, 4.7 times more Omega 3 and 3.3 times more Omega 6 than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 1.4 times more Saturated Fat, 7.3 times more Sugars and 2.8 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, wheat, low salt have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.