Comparing Nutrients in 14 ounces Crackers, wheat, reduced fat VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Crackers, wheat, reduced fat	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	60.8% 1762kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	54.7% 53g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	26% 8.4g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	231% 300g	130g per day for Men 19-50 years
Sugars	82% 59.6g	6.68% 4.84g	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	4.8% 3.5g	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	% 6.15g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 36.7g	% 3.57g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	66% 37g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Crackers, whole-wheat, 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	207% 2.5mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	60% 0.78mg	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	126% 504μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	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	31.2% 4.7mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	31.8% 318mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	197% 1.77mg	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	249% 20mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	394% 9.07mg	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	146% 1024mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	197% 2957mg	1500mg per day for Men 19-50 years
Zinc	62.8% 6.9mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Crackers, whole-wheat, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, wheat, reduced fat versus 14 oz of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, wheat, reduced fat vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Crackers, wheat, reduced fat have 3.4 times more Vitamin B1, 12.3 times more Vitamin B2, 4.2 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B3 and Vitamin E per 14 ounces.
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Crackers, wheat, reduced fat as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, wheat, reduced fat vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Crackers, wheat, reduced fat have 2.1 times more Calcium and 1.4 times more Iron than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 2 times more Copper, 2.6 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Crackers, whole-wheat, reduced fat contain similar levels of Manganese and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, wheat, reduced fat have 1.8 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3, 2 times more Omega 6 and 12.3 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 3.2 times more Fiber than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.