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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	150% 4340kcal	92% 2670kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	92% 29.3g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	550% 715g	382% 496g	130g per day for Men 19-50 years
Sugars	NA	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	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	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	164% 92g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (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	471% 5.65mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.62mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	310% 1240μg	278% 1110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (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	221% 2mg	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	675% 54mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	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	150% 1050mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	NA	411% 226μg	55μg per day for Men 19-50 years
Sodium	511% 7660mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	1.1% 41g	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (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, unsalted tops (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, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 1.7 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 1.6 times more Copper, 1.8 times more Iron, 1.8 times more Manganese, 2.6 times more Sodium and 1.2 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 1.6 times more Energy, 3.3 times more Fat, 3.6 times more Saturated Fat, 2.5 times more Omega 3, 2.2 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Protein per one kilogram.