Comparing Nutrients in 1 kilogram Cracker, meal VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Cracker, meal	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	132% 3830kcal	147% 4270kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	146% 141g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	64.5% 20.6g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	359% 61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	535% 696g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	16.4% 12g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	271% 103g	38g per day for Men 19-50 years
Protein	166% 93g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	580% 6.96mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	360% 4.68mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	289% 46.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	142% 1.85mg	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	340% 1360μg	70% 280μg	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	28.7% 4.3mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	227% 272μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	23% 230mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	467% 4.2mg	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	580% 46.4mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	410% 9.44mg	936% 21.5mg	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	149% 1040mg	473% 3310mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	533% 8000mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	2.05% 76g	0.79% 29.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cracker, meal vs Crackers, whole-wheat:

• Cracker, meal has 3.8 times more Vitamin B1, 22.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 3.3 times more Vitamin E and 90.7 times more Vitamin K than Cracker, meal.
• Both Cracker, meal as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cracker, meal vs Crackers, whole-wheat:

• Cracker, meal has 1.4 times more Iron and 4.2 times more Selenium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.6 times more Calcium, 1.9 times more Copper, 4.6 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium, 50 times more Sodium and 3.8 times more Zinc than Cracker, meal.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat contain 8.3 times more Fat, 7.6 times more Saturated Fat, 21.6 times more Omega 3, 8.9 times more Omega 6, 3.6 times more Sugars and 4 times more Fiber than Cracker, meal.
• Both Cracker, meal and Crackers, whole-wheat have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Cracker, meal as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.