Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	101% 2930kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	177% 172g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	106% 34g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	366% 62g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	418% 544g	528% 686g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	NA	276% 105g	38g per day for Men 19-50 years
Protein	161% 90g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	346% 4.15mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	163% 8.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	141% 1.83mg	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	238% 950μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	119% 1190mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	493% 4.44mg	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	416% 33.3mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	977% 22.5mg	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	147% 1030mg	421% 2950mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	NA	267% 147μg	55μg per day for Men 19-50 years
Sodium	251% 3760mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.73% 27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, whole-wheat, low salt:

• Bread, white, commercially prepared, toasted, low sodium no salt has 2.1 times more Vitamin B1, 3.4 times more Vitamin B2 and 3.4 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 per 1 kg.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, whole-wheat, low salt:

• Bread, white, commercially prepared, toasted, low sodium no salt has 2.4 times more Calcium and 2 times more Sodium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 3.2 times more Copper, 3.8 times more Magnesium, 5.3 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium and 3.2 times more Zinc than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, whole-wheat, low salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat, low salt contain 1.5 times more Energy, 4.3 times more Fat, 3.8 times more Saturated Fat, 9.6 times more Omega 3, 8 times more Omega 6 and 1.3 times more Carbohydrate than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, whole-wheat, low salt have similar amounts of Protein per 1 kg.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.