Comparing Nutrients in 14 ounces Crackers, standard snack-type, with whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	63.4% 1838kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	150% 195g	130g per day for Men 19-50 years
Sugars	57% 41.4g	23.5% 17g	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	45% 17g	38g per day for Men 19-50 years
Protein	51.7% 29g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	174% 2.27mg	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	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	66.3% 663mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	85% 0.77mg	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	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	295% 6.8mg	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	162% 1135mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	198% 2969mg	147% 2211mg	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	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, with whole wheat versus 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.3 times more Vitamin B5, 7.1 times more Vitamin E and 4.3 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B9 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.2 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Sodium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.8 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese and 3.5 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Calcium, Copper and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.8 times more Energy, 5 times more Fat, 6.1 times more Saturated Fat, 6.7 times more Omega 3, 5.4 times more Omega 6, 1.4 times more Carbohydrate and 2.4 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Crackers, standard snack-type, with whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Fiber and Protein per 14 ounces.