Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Energy	58.4% 1695kcal	55.7% 1615kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	28% 4.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	224% 292g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	NA	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	75% 42g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Croutons, plain	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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	7.94% 0.1mg	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	131% 524μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Calcium	14.3% 143mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	72% 0.65mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	86.3% 2mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.59% 22g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.9 times more Vitamin B5 and 7.1 times more Vitamin B6 than Croutons, plain.
• While Croutons, plain contain 3.4 times more Vitamin B1, 13 times more Vitamin B2 and 4.7 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Vitamin B3 per 14 oz.
• Both Crackers, whole-wheat as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

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

• Crackers, whole-wheat have 2.6 times more Copper, 3.5 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium and 3 times more Zinc than Croutons, plain.
• While Croutons, plain contain 2.1 times more Calcium and 3.7 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Iron and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have 2.1 times more Fat, 1.4 times more Saturated Fat, 12 times more Omega 3, 5.1 times more Omega 6 and 2 times more Fiber than Croutons, plain.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Crackers, whole-wheat as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.