Comparing Nutrients in 1 kilogram Crackers, saltines, low salt (includes oyster, soda, soup) VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	145% 4210kcal	92% 2670kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	382% 496g	130g per day for Men 19-50 years
Sugars	30.6% 22g	59.4% 43g	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	3.17% 2.3g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	60.5% 23g	38g per day for Men 19-50 years
Protein	170% 95g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	49.2% 0.64mg	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	350% 1400μg	278% 1110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	12.5% 0.3μg	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	74.7% 11mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	119% 1190mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	140% 1.26mg	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	641% 51.3mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	167% 3.83mg	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	159% 1110mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	411% 226μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Bread, white, commercially prepared, low sodium, no salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines, low salt (includes oyster, soda, soup) versus 1 kg of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B9, 3 times more Vitamin B12, 5.1 times more Vitamin E and 5 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, low salt (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.2 times more Copper, 1.7 times more Iron, 2.2 times more Manganese, 6.1 times more Potassium and 1.3 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 3.5 times more Selenium and 1.5 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.6 times more Energy, 2.5 times more Fat, 2.5 times more Saturated Fat, 12.5 times more Omega 3, 5.1 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 1.9 times more Sugars than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Protein per one kilogram.