Comparing Nutrients in 1 kilogram Crackers, saltines, fat-free, low-sodium VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	136% 3930kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	61.8% 60g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	50.4% 8.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	633% 823g	591% 768g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	67% 48.7g	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	71% 27g	39.5% 15g	38g per day for Men 19-50 years
Protein	188% 105g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	317% 2850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	432% 5.18mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	292% 3.8mg	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	310% 1240μg	250% 1000μg	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	42.2% 38mg	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	8% 1.2mg	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	22% 220mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	81% 0.73mg	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	965% 77.2mg	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	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	161% 1130mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	241% 3610mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.92% 34g	3.25% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.2 times more Vitamin B9 and 12.3 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 4.5 times more Vitamin B6, more Vitamin C and 4.4 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Vitamin B2 per 1 kg.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 2 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 2.4 times more Sodium and 3.4 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2 times more Calcium and 1.7 times more Magnesium than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Omega 3, 1.8 times more Fiber and 2.6 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.7 times more Fat, 5.7 times more Saturated Fat, 1.3 times more Omega 6 and 12.8 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.