Comparing Nutrients in 1 kilogram Croutons, plain VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	140% 4070kcal	147% 4270kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	146% 141g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	64.5% 20.6g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	359% 61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 735g	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	134% 51g	271% 103g	38g per day for Men 19-50 years
Protein	213% 119g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	519% 6.23mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	289% 46.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.8% 4.3mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	330% 1320μg	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

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	76% 760mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	510% 40.8mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	164% 1150mg	473% 3310mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	682% 375μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	465% 6980mg	533% 8000mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.79% 29.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Croutons, plain vs Crackers, whole-wheat:

• Croutons, plain have 3.4 times more Vitamin B1, 13 times more Vitamin B2 and 4.7 times more Vitamin B9 than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.9 times more Vitamin B5 and 7.1 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Crackers, whole-wheat have similar amounts of Vitamin B3 per 1 kg.
• Both Croutons, plain 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 Croutons, plain vs Crackers, whole-wheat:

• Croutons, plain have 2.1 times more Calcium, 1.2 times more Iron and 3.7 times more Selenium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 2.6 times more Copper, 3.5 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium and 3 times more Zinc than Croutons, plain.
• Both Croutons, plain and Crackers, whole-wheat have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat contain 2.1 times more Fat, 1.4 times more Saturated Fat, 12 times more Omega 3, 5.1 times more Omega 6 and 2 times more Fiber than Croutons, plain.
• Both Croutons, plain and Crackers, whole-wheat have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Croutons, plain as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.