Comparing Nutrients in 1 pound White Wheat Bread VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	37.2% 1080kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.75g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	8.93% 2.86g	0% 0g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	172% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	238% 310g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	0% 0g	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	17% 12.2g	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	% 6.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	80% 30.4g	38g per day for Men 19-50 years
Protein	86.3% 48.4g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.16mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	59.3% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	74.3% 0.97mg	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	144% 576μg	93% 372μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.72mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	310% 3103mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	134% 1.2mg	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	277% 22mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	295% 6.78mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	145% 2168mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	4.85% 180g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of White Wheat Bread vs Crackers, saltines, whole wheat (includes multi-grain):

• White Wheat Bread has 1.5 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin E and 2.4 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both White Wheat Bread as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for White Wheat Bread vs Crackers, saltines, whole wheat (includes multi-grain):

• White Wheat Bread has more Calcium and 4 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 1.8 times more Copper, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.5 times more Zinc than White Wheat Bread.
• Both White Wheat Bread and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• White Wheat Bread has more Saturated Fat, more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Energy, 5 times more Fat, 9.5 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Carbohydrate than White Wheat Bread.
• Both White Wheat Bread as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.