Comparing Nutrients in 1 kilogram Crackers, sandwich-type, peanut butter filled, reduced fat VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	151% 4370kcal	65% 1880kcal	2900kcal per day for Men 19-50 years
Fat	172% 167g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	392% 66.6g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	488% 635g	261% 339g	130g per day for Men 19-50 years
Sugars	153% 111g	36.3% 26.3g	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	73.7% 28g	139% 53g	38g per day for Men 19-50 years
Protein	149% 83.3g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sprouted 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	378% 4.54mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	293% 47mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.4% 3.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	148% 1.93mg	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	278% 1110μg	0% 0μg	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	124% 18.6mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	231% 2.08mg	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	375% 30mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	NA	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	139% 970mg	251% 1760mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	355% 195μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	426% 6390mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	2.52% 93g	13.8% 509g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, sandwich-type, peanut butter filled, reduced fat vs Sprouted Wheat Bread:

• Crackers, sandwich-type, peanut butter filled, reduced fat have 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 2 times more Vitamin B3, more Vitamin B9, 5.5 times more Vitamin E and 2.7 times more Vitamin K than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 2.6 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Sprouted 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, sandwich-type, peanut butter filled, reduced fat vs Sprouted Wheat Bread:

• Crackers, sandwich-type, peanut butter filled, reduced fat have 1.6 times more Iron and 1.3 times more Sodium than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 1.6 times more Copper, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium, 1.9 times more Zinc and 5.5 times more Water than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Sprouted Wheat Bread have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, sandwich-type, peanut butter filled, reduced fat have 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.9 times more Carbohydrate and 4.2 times more Sugars than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 1.9 times more Fiber and 1.6 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Sprouted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.