Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Crackers, whole-wheat	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	58.4% 1695kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	174% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	216% 281g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	84.7% 61.4g	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% 0g	2.3% 1.67g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 47g	g per day for Men 19-50 years
Fiber	108% 41g	72% 27.4g	38g per day for Men 19-50 years
Protein	75% 42g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Crackers, wheat, regular	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	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	74.5% 0.97mg	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	37.7% 151μg	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	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	14.3% 143mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	121% 1.1mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	267% 6.15mg	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	171% 1199mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	185% 2774mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Crackers, whole-wheat have 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 1.6 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, wheat, regular provide similar amounts of Vitamin B3 and Vitamin E per 14 ounces.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Crackers, whole-wheat have 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.2 times more Potassium and 1.6 times more Zinc than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 2.6 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, wheat, regular contain similar levels of Phosphorus, Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 1.5 times more Fiber and 1.4 times more Protein than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 1.6 times more Saturated Fat and 13 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, wheat, regular offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 14 ounces.