Comparing Nutrients in 1 kilogram Whole Wheat French Bread VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Whole Wheat French Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	82.4% 2390kcal	151% 4370kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	172% 167g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	392% 66.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	488% 635g	130g per day for Men 19-50 years
Sugars	0% 0g	153% 111g	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	111% 42g	73.7% 28g	38g per day for Men 19-50 years
Protein	149% 83.3g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Crackers, sandwich-type, peanut butter filled, 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	435% 5.2mg	378% 4.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	293% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.4% 3.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	56% 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	240% 960μg	278% 1110μg	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	20% 3mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	42% 420mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	144% 1.3mg	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	94% 7.5mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	227% 1590mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	571% 314μg	355% 195μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	426% 6390mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	10.8% 398g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat French Bread VS Crackers, sandwich-type, peanut butter filled, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Wheat French Bread versus 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Wheat French Bread vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kilogram of Whole Wheat French Bread has 2.2 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 6.2 times more Vitamin E and 4.3 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Whole Wheat French Bread have insufficient amounts of Vitamin K
• Both Whole Wheat French or Vienna Bread as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Wheat French Bread vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kilogram of Whole Wheat French Bread has more Calcium, 1.4 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 4 times more Iron and 1.7 times more Sodium than Whole Wheat French or Vienna Bread.
• 1 kilogram of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Wheat French Bread has 1.5 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 1.8 times more Energy, 16 times more Fat, more Saturated Fat, 1.7 times more Omega 3, 12.3 times more Omega 6, 1.3 times more Carbohydrate and more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Protein per one kilogram.