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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Crackers, whole-wheat, reduced fat	Crackers, 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	61% 0.73mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.7mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	45.8% 0.6mg	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	29.8% 119μg	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	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	28.6% 4.3mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Crackers, whole-wheat, reduced fat have 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 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.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Vitamin B3 and Vitamin E per 14 oz.
• Both Crackers, whole-wheat, reduced fat as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

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

• Crackers, whole-wheat, reduced fat have 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.
• While Crackers, wheat, reduced fat contain 2.1 times more Calcium and 1.4 times more Iron than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Manganese and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat, reduced fat have 3.2 times more Fiber and 1.2 times more Protein than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 1.8 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3, 2 times more Omega 6, 12.3 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Crackers, whole-wheat, reduced fat as well as Crackers, wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.