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

Macros Ratio

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

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	46% 1329kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	166% 28.2g	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	239% 311g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.68g	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	125% 47.6g	38g per day for Men 19-50 years
Protein	73% 41g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, 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	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	64% 0.83mg	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	31.8% 127μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	54% 540mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	224% 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	189% 15mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	443% 10mg	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	NA	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	114% 1706mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.33% 12.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, whole-wheat, 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, whole-wheat, 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, whole-wheat, low salt:

• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt has 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.
• While 1 lb of Crackers, whole-wheat, low salt contains 2.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B3 per one pound.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Crackers, whole-wheat, 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, whole-wheat, low salt:

• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt has 2.4 times more Calcium and 2 times more Sodium than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 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.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, whole-wheat, low salt contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, whole-wheat, low salt contains 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 Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, whole-wheat, low salt offer comparable quantities of Protein per one pound.