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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	68.7% 1992kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	104% 100g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	162% 2.6g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	207% 35g	145% 24.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	209% 272g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	2.03% 1.47g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Crackers, whole-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	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	56% 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	89.3% 357μg	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	53.7% 8.06mg	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	47.6% 476mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	196% 1.76mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	388% 8.9mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Crackers, standard snack-type, regular, low salt have 2 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 2.4 times more Vitamin E than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 3 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.3 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, whole-wheat, low salt 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, low salt vs Crackers, whole-wheat, low salt:

• 14 ounces of Crackers, standard snack-type, regular, low salt have 2.4 times more Calcium than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 2.1 times more Copper, 3.7 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 3.2 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, whole-wheat, low salt contain similar levels of Iron, Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular, low salt have 1.5 times more Fat, 1.7 times more Omega 3, 1.4 times more Omega 6 and 4.8 times more Sugars than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 6.6 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, whole-wheat, low salt offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per 14 ounces.