Comparing Nutrients in 1 kilogram White Wheat Bread VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	82% 2380kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	493% 7.9g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	379% 64.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	338% 439g	525% 683g	130g per day for Men 19-50 years
Sugars	69% 50g	0% 0g	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	37.2% 27g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	242% 92g	176% 67g	38g per day for Men 19-50 years
Protein	190% 107g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	131% 6.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	164% 2.13mg	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	318% 1270μg	205% 820μg	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	25.3% 3.8mg	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	153% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	684% 6840mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	296% 2.66mg	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	611% 49mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	650% 15mg	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	280% 1960mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	65% 2210mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	10.7% 396g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, saltines, whole wheat (includes multi-grain) per 1 kg

Compare the macro and micronutrient content in 1 kg of White Wheat Bread versus 1 kg of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Wheat Bread vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 kilogram of White Wheat Bread has 1.5 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin E and 2.4 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• Both White Wheat Bread as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Wheat Bread vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 kilogram of White Wheat Bread has more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 1.8 times more Copper, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.5 times more Zinc than White Wheat Bread.
• Both White Wheat Bread and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron per one kilogram.
• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Wheat Bread has more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 1.7 times more Energy, 5 times more Fat, 9.5 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Carbohydrate than White Wheat Bread.