Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Energy	58.4% 1695kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	247% 321g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	1.8% 1.3g	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% 0g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	108% 41g	27% 10.3g	38g per day for Men 19-50 years
Protein	75% 42g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	12% 0.15mg	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	27.8% 111μg	135% 540μg	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	37.3% 5.6mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	99% 0.89mg	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	166% 13.3mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	163% 3.75mg	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	188% 1314mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.82% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Cracker, meal:

• Crackers, whole-wheat have 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 3.3 times more Vitamin E and 90.7 times more Vitamin K than Cracker, meal.
• While Cracker, meal contains 3.8 times more Vitamin B1, 22.3 times more Vitamin B2 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cracker, meal have similar amounts of Vitamin B3 per 14 oz.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Cracker, meal:

• Crackers, whole-wheat have 1.6 times more Calcium, 1.9 times more Copper, 4.6 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium, 50 times more Sodium and 3.8 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.4 times more Iron and 4.2 times more Selenium than Crackers, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have 8.3 times more Fat, 7.6 times more Saturated Fat, 21.6 times more Omega 3, 8.9 times more Omega 6, 3.6 times more Sugars and 4 times more Fiber than Cracker, meal.
• Both Crackers, whole-wheat and Cracker, meal have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.