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

Macros Ratio

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

Macro Nutrients

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	55.7% 1615kcal	58.4% 1695kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	58% 56g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	212% 276g	130g per day for Men 19-50 years
Sugars	NA	6.5% 4.72g	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	0% 0g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	108% 41g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Crackers, whole-wheat	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	30% 302mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	185% 1.67mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	371% 8.54mg	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	212% 3175mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.32% 11.7g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Croutons, plain have 2.1 times more Calcium, 1.2 times more Iron and 3.7 times more Selenium than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 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.
• Both Croutons, plain and Crackers, whole-wheat contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, whole-wheat contain 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 Croutons, plain and Crackers, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.