Comparing Nutrients in 1 pound Bread, white, commercially prepared, low sodium, no salt VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	41.8% 1211kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	28.4% 9.08g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	97% 16.4g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	259% 337g	130g per day for Men 19-50 years
Sugars	27% 19.5g	14% 10g	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	1.44% 1.04g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	34.6% 13g	38g per day for Men 19-50 years
Protein	66.4% 37g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	178% 2.14mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	21% 0.27mg	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	126% 503μg	159% 635μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	17% 0.41μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.65% 1mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	49% 490mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	78.6% 0.71mg	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	172% 13.7mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	165% 3.8mg	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	61% 426mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	97% 3284mg	3400mg per day for Men 19-50 years
Selenium	186% 103μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Crackers, saltines, low salt (includes oyster, soda, soup) per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, white, commercially prepared, low sodium, no salt versus 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bread, white, commercially prepared, low sodium, no salt vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B9, 3 times more Vitamin B12, 5.1 times more Vitamin E and 5 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin E
• Both Bread, white, commercially prepared, low sodium, no salt as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Bread, white, commercially prepared, low sodium, no salt vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 pound of Bread, white, commercially prepared, low sodium, no salt has 3.5 times more Selenium and 1.5 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 1.7 times more Iron, 2.2 times more Manganese, 6.1 times more Potassium and 1.3 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Calcium, Copper, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, white, commercially prepared, low sodium, no salt has 1.9 times more Sugars than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 1.6 times more Energy, 2.5 times more Fat, 2.5 times more Saturated Fat, 12.5 times more Omega 3, 5.1 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Protein per one pound.