Comparing Nutrients in 1 kilogram Crackers, wheat, sandwich, with peanut butter filling VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Croutons, plain	Recommended Dietary Allowance
Energy	171% 4950kcal	140% 4070kcal	2900kcal per day for Men 19-50 years
Fat	275% 267g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	47% 15g	32g per day for Men 19-50 years
Omega 3	257% 4.1g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	496% 84.4g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 538g	565% 735g	130g per day for Men 19-50 years
Sugars	NA	NA	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	116% 44g	134% 51g	38g per day for Men 19-50 years
Protein	241% 135g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Croutons, plain	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	519% 6.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	367% 58.8mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.64mg	85.8% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	20% 0.26mg	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	330% 1320μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Croutons, plain	Recommended Dietary Allowance
Calcium	170% 1700mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	181% 1.63mg	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	510% 40.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	305% 7mg	217% 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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	396% 218μg	682% 375μg	55μg per day for Men 19-50 years
Sodium	538% 8070mg	465% 6980mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.5% 55g	3700g per day for Men 19-50 years

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

• Crackers, wheat, sandwich, with peanut butter filling have 1.3 times more Vitamin B5 and 5.3 times more Vitamin B6 than Croutons, plain.
• While Croutons, plain contain 1.6 times more Vitamin B1 and 1.9 times more Vitamin B9 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Croutons, plain have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Croutons, plain 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 Croutons, plain:

• Crackers, wheat, sandwich, with peanut butter filling have 2.2 times more Calcium, 1.2 times more Magnesium, 1.4 times more Manganese, 3 times more Phosphorus and 2.4 times more Potassium than Croutons, plain.
• While Croutons, plain contain 3 times more Copper, 1.5 times more Iron and 1.7 times more Selenium than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Croutons, plain have similar amounts of Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, sandwich, with peanut butter filling have 1.2 times more Energy, 4 times more Fat, 3 times more Saturated Fat, 5.9 times more Omega 3 and 7 times more Omega 6 than Croutons, plain.
• While Croutons, plain contain 1.4 times more Carbohydrate than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Croutons, plain have similar amounts of Fiber and Protein per 1 kg.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.