Comparing Nutrients in 14 ounces Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	63.4% 1838kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	14.8% 14.3g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	144% 188g	130g per day for Men 19-50 years
Sugars	57% 41.4g	37.8% 27.4g	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	16.4% 12g	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	% 9.13g	g per day for Men 19-50 years
Sucrose	% 38.5g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	44% 16.7g	38g per day for Men 19-50 years
Protein	51.7% 29g	83% 46.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	38.8% 0.5mg	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	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	66.3% 663mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	72.8% 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	181% 14.5mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	213% 4.9mg	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	202% 1413mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	198% 2969mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.29% 11g	3.78% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, wheat/cracked wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, with whole wheat versus 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat 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 Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.4 times more Vitamin B6, 7.3 times more Vitamin E and 2.1 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Crackers, standard snack-type, with whole wheat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.3 times more Iron, 2.3 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.3 times more Manganese and 3.1 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Calcium, Copper, Magnesium, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.7 times more Energy, 4.9 times more Fat, 5.8 times more Saturated Fat, 4.8 times more Omega 3, 4.4 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 16.6 times more Fructose and 1.6 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Fiber per 14 ounces.