Comparing Nutrients in 1 kilogram Crackers, saltines, whole wheat (includes multi-grain) VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Energy	137% 3980kcal	82% 2380kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	493% 7.9g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	379% 64.4g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	525% 683g	338% 439g	130g per day for Men 19-50 years
Sugars	0% 0g	69% 50g	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	37.2% 27g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	176% 67g	242% 92g	38g per day for Men 19-50 years
Protein	128% 71.4g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	388% 4.65mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	278% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	131% 6.54mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	61.5% 0.8mg	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	205% 820μg	318% 1270μg	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	79.3% 12mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 183μg	64% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	684% 6840mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	166% 1.5mg	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	643% 51.4mg	611% 49mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	650% 15mg	276% 6.34mg	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	280% 1960mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	65% 2210mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	809% 12140mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	2.66% 99g	10.7% 396g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) vs White Wheat Bread:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin E and 2.4 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 1.5 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 kg.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines, whole wheat (includes multi-grain) vs White Wheat Bread:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.8 times more Copper, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.5 times more Zinc than White Wheat Bread.
• While White Wheat Bread contains more Calcium and 4 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.7 times more Energy, 5 times more Fat, 9.5 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Carbohydrate than White Wheat Bread.
• While White Wheat Bread contains more Saturated Fat, more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.