Comparing Nutrients in 1 kilogram Crackers, wheat, sandwich, with peanut butter filling VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	171% 4950kcal	147% 4270kcal	2900kcal per day for Men 19-50 years
Fat	275% 267g	146% 141g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	64.5% 20.6g	32g per day for Men 19-50 years
Omega 3	257% 4.1g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	496% 84.4g	359% 61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 538g	535% 696g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	0% 0g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	116% 44g	271% 103g	38g per day for Men 19-50 years
Protein	241% 135g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	324% 3.9mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	367% 58.8mg	289% 46.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.64mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	142% 1.85mg	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	175% 700μg	70% 280μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	227% 272μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	170% 1700mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	467% 4.2mg	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	334% 26.7mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	305% 7mg	936% 21.5mg	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	496% 3470mg	473% 3310mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	396% 218μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	538% 8070mg	533% 8000mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.79% 29.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, sandwich, with peanut butter filling vs Crackers, whole-wheat:

• Crackers, wheat, sandwich, with peanut butter filling have 2.1 times more Vitamin B1, 14 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, sandwich, with peanut butter filling vs Crackers, whole-wheat:

• Crackers, wheat, sandwich, with peanut butter filling have 4.7 times more Calcium and 2.2 times more Selenium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 7.6 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 3.1 times more Manganese and 3.2 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Crackers, whole-wheat have similar amounts of Phosphorus, Potassium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, sandwich, with peanut butter filling have 1.9 times more Fat, 2.2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 2.1 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Crackers, whole-wheat have similar amounts of Energy per 1 kg.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.