Comparing Nutrients in 14 ounces Croutons, plain VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Croutons, plain	Cracker, meal	Recommended Dietary Allowance
Energy	55.7% 1615kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	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	224% 292g	247% 321g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.3% 20.2g	27% 10.3g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	206% 2.47mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	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	131% 524μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Cracker, meal	Recommended Dietary Allowance
Calcium	30% 302mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	202% 16mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	65.2% 456mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.82% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Croutons, plain vs Cracker, meal:

• Cracker, meal contains 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Cracker, meal have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Croutons, plain as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Croutons, plain vs Cracker, meal:

• Croutons, plain have 3.3 times more Calcium, 1.3 times more Magnesium, 43.6 times more Sodium and 1.3 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.4 times more Copper and 1.9 times more Manganese than Croutons, plain.
• Both Croutons, plain and Cracker, meal have similar amounts of Iron, Phosphorus, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Croutons, plain have 3.9 times more Fat, 5.6 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Cracker, meal.
• Both Croutons, plain and Cracker, meal have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Croutons, plain as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.