Comparing Nutrients in 14 ounces Crackers, wheat, low salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	64.7% 1877kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	84.3% 81.8g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	64.2% 20.6g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	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	198% 258g	209% 272g	130g per day for Men 19-50 years
Sugars	71.4% 51.8g	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	47% 18g	110% 41.7g	38g per day for Men 19-50 years
Protein	61% 34g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, 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	167% 2mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	49.6% 198μg	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	13.2% 2mg	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	218% 17.5mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	307% 7.07mg	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	125% 873mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	243% 134μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Crackers, wheat, low salt have 2.5 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Crackers, wheat, 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 oz.

Comparing minerals per 14 ounces for Crackers, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 1.4 times more Iron and 2.3 times more Selenium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Calcium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, low salt have 1.5 times more Saturated Fat and 35.2 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.7 times more Omega 3, 2.3 times more Omega 6 and 2.3 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 14 oz.
• Both Crackers, wheat, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.