Comparing Nutrients in 1 kilogram Crackers, snack, Goya Crackers VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Energy	149% 4330kcal	82% 2380kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	198% 63.2g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	87.8% 15g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	338% 439g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	6.5% 4.7g	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	% 0g	% 15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	242% 92g	38g per day for Men 19-50 years
Protein	254% 143g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	278% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	64% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Calcium	16% 160mg	684% 6840mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	708% 56.6mg	611% 49mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	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	207% 1450mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	293% 161μg	55μg per day for Men 19-50 years
Sodium	443% 6650mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS White Wheat Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, snack, Goya Crackers versus 1 kg of White Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, snack, Goya Crackers vs White Wheat Bread:

• Both Crackers, snack, Goya Crackers and White Wheat Bread have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Crackers, snack, Goya Crackers vs White Wheat Bread:

• 1 kilogram of Crackers, snack, Goya Crackers has 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Sodium and 1.2 times more Zinc than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 42.8 times more Calcium than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and White Wheat Bread contain similar levels of Copper, Iron, Manganese and Potassium per one kilogram.
• 1 kilogram of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, snack, Goya Crackers has 1.8 times more Energy, 6.2 times more Fat, 10 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Protein than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 2.2 times more Omega 3, 2.1 times more Sugars, 5.7 times more Fructose and 2.4 times more Fiber than Crackers, snack, Goya Crackers.