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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	63.4% 1838kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	68.2% 66g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	194% 252g	130g per day for Men 19-50 years
Sugars	57% 41.4g	61% 44g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 38.5g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	51.7% 29g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	22.3% 0.29mg	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	57.5% 230μg	110% 441μg	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	76.7% 11.5mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	66.3% 663mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	57.3% 0.52mg	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	181% 14.5mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	NA	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	202% 1413mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	141% 77.4μg	55μg per day for Men 19-50 years
Sodium	198% 2969mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.29% 11g	1% 37g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, with whole wheat versus 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, with whole wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin E and 4.7 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.4 times more Vitamin B1 and 1.9 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Crackers, standard snack-type, with whole wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat 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, with whole wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Crackers, standard snack-type, with whole wheat have more Calcium, 1.5 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 3.7 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.2 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Sodium per 14 ounces.
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.6 times more Saturated Fat, 14.9 times more Omega 3 and 1.8 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 14 ounces.