Comparing Nutrients in 1 kilogram Crackers, whole-wheat, low salt VS English muffins, plain, unenriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Crackers, whole-wheat, low salt	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	153% 4430kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	177% 172g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	366% 62g	48% 8.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	354% 460g	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	71% 27g	38g per day for Men 19-50 years
Protein	157% 88g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.13mg	89.2% 4.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	33% 0.43mg	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	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	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	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	50% 500mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	493% 4.44mg	143% 1.3mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	977% 22.5mg	155% 3.57mg	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	190% 1330mg	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	309% 4640mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	0.73% 27g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS English muffins, plain, unenriched, with calcium propionate (includes sourdough) per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat, low salt versus 1 kg of English muffins, plain, unenriched, with calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat, low salt vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 1 kilogram of Crackers, whole-wheat, low salt has 2.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.3 times more Vitamin B6 than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 1 kg of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contains 1.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and English muffins, plain, unenriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B1 per one kilogram.
• Both Crackers, whole-wheat, low salt as well as English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat, low salt vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 1 kilogram of Crackers, whole-wheat, low salt has 3.4 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 6.3 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium and 3.1 times more Zinc than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 1 kg of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contains 3.5 times more Calcium and 2.5 times more Sodium than Crackers, whole-wheat, low salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat, low salt has 1.9 times more Energy, 9.6 times more Fat, 13.1 times more Saturated Fat, 5 times more Omega 3, 7.6 times more Omega 6, 1.5 times more Carbohydrate and 3.9 times more Fiber than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• Both Crackers, whole-wheat, low salt and English muffins, plain, unenriched, with calcium propionate (includes sourdough) offer comparable quantities of Protein per one kilogram.