Comparing Nutrients in 14 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	67.6% 1961kcal	58.4% 1695kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	58% 56g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	212% 276g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 26g	% 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	81.3% 45.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	85.3% 341μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	54.5% 8.18mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	32% 321mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	137% 11mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	155% 1087mg	188% 1314mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	212% 3179mg	212% 3175mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Crackers, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Crackers, whole-wheat:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.7 times more Vitamin B1, 12.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 1.5 times more Vitamin E than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Crackers, whole-wheat:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.3 times more Calcium than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 1.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.6 times more Potassium and 2.3 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, whole-wheat contain similar levels of Iron, Phosphorus, Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 1.7 times more Fat, 2.3 times more Saturated Fat and 8.8 times more Sugars than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain more Omega 3, 1.3 times more Omega 6 and 4.5 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3