Comparing Nutrients in 1 kilogram White Wheat Bread VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	White Wheat Bread	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	82% 2380kcal	149% 4330kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	198% 63.2g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	87.8% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	338% 439g	495% 644g	130g per day for Men 19-50 years
Sugars	69% 50g	32.4% 23.5g	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	6.5% 4.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	242% 92g	100% 38g	38g per day for Men 19-50 years
Protein	190% 107g	254% 143g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	684% 6840mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	172% 1.55mg	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	708% 56.6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	272% 6.25mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	NA	55μg per day for Men 19-50 years
Sodium	319% 4780mg	443% 6650mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	10.7% 396g	1.6% 59.3g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, snack, Goya Crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of White Wheat Bread versus 1 kg of Crackers, snack, Goya Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Wheat Bread vs Crackers, snack, Goya Crackers:

• Both White Wheat Bread and Crackers, snack, Goya Crackers have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for White Wheat Bread vs Crackers, snack, Goya Crackers:

• 1 kilogram of White Wheat Bread has 42.8 times more Calcium than Crackers, snack, Goya Crackers.
• While 1 kg of Crackers, snack, Goya Crackers contains 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Sodium than White Wheat Bread.
• Both White Wheat Bread and Crackers, snack, Goya Crackers contain similar levels of Copper, Iron, Manganese, Potassium and Zinc per one kilogram.
• 1 kilogram of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Wheat Bread has 2.2 times more Omega 3, 2.1 times more Sugars, 5.7 times more Fructose and 2.4 times more Fiber than Crackers, snack, Goya Crackers.
• While 1 kg of Crackers, snack, Goya Crackers contains 1.8 times more Energy, 6.2 times more Fat, 10 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Protein than White Wheat Bread.