Comparing Nutrients in 1 kilogram Crackers, whole-wheat, low salt VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, whole-wheat, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	153% 4430kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	177% 172g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	366% 62g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	418% 544g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	276% 105g	NA	38g per day for Men 19-50 years
Protein	157% 88g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	346% 4.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	245% 39.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.13mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	48.5% 0.63mg	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	70% 280μg	238% 950μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57.3% 8.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	50% 500mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	493% 4.44mg	153% 1.38mg	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	385% 31mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	977% 22.5mg	183% 4.2mg	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	421% 2950mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	NA	55μg per day for Men 19-50 years
Sodium	124% 1860mg	251% 3760mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.73% 27g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Crackers, whole-wheat, low salt have 2.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 2.1 times more Vitamin B1, 3.4 times more Vitamin B2 and 3.4 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Vitamin B3 per 1 kg.
• Both Crackers, whole-wheat, low salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Crackers, whole-wheat, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Crackers, whole-wheat, low salt have 3.2 times more Copper, 3.8 times more Magnesium, 5.3 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium and 3.2 times more Zinc than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 2.4 times more Calcium and 2 times more Sodium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat, low salt have 1.5 times more Energy, 4.3 times more Fat, 3.8 times more Saturated Fat, 9.6 times more Omega 3, 8 times more Omega 6 and 1.3 times more Carbohydrate than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, whole-wheat, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Protein per 1 kg.
• Both Crackers, whole-wheat, low salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.