Comparing Nutrients in 1 pound Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	46% 1329kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	118% 115g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	186% 2.97g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	237% 40.2g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	213% 277g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	NA	19% 7.26g	38g per day for Men 19-50 years
Protein	73% 41g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	18.5% 0.24mg	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	108% 431μg	102% 408μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	54% 540mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	107% 0.97mg	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	189% 15mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	110% 2.52mg	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	66.7% 467mg	148% 1034mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	NA	54.4% 30μg	55μg per day for Men 19-50 years
Sodium	114% 1706mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, standard snack-type, regular, low salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, white, commercially prepared, toasted, low sodium no salt versus 1 lb of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, standard snack-type, regular, low salt:

• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, standard snack-type, regular, low salt have similar amounts of vitamins per 1 lb
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, standard snack-type, regular, low salt:

• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt has 1.7 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 1.5 times more Copper, 1.3 times more Manganese, 2.2 times more Phosphorus and 2.7 times more Potassium than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, standard snack-type, regular, low salt contain similar levels of Calcium, Iron, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt has 1.2 times more Protein than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 1.7 times more Energy, 6.3 times more Fat, 4.2 times more Saturated Fat, 16.8 times more Omega 3 and 11.4 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, standard snack-type, regular, low salt offer comparable quantities of Carbohydrate per one pound.