Comparing Nutrients in 1 pound Cracker, meal VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Cracker, meal	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	60% 1737kcal	66.8% 1937kcal	2900kcal per day for Men 19-50 years
Fat	7.95% 7.7g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	29.2% 9.36g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	163% 27.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	243% 315g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	7.45% 5.4g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	31% 11.8g	123% 46.7g	38g per day for Men 19-50 years
Protein	75.3% 42g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	263% 3.16mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.1mg	75.5% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	64.5% 0.84mg	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	154% 617μg	31.8% 127μg	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	13% 1.95mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	103% 123μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	10.4% 104mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	212% 1.9mg	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	263% 21mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	186% 4.3mg	424% 9.76mg	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	67.4% 472mg	214% 1501mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	349% 192μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	242% 3629mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cracker, meal vs Crackers, whole-wheat:

• Cracker, meal has 3.8 times more Vitamin B1, 22.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 3.3 times more Vitamin E and 90.7 times more Vitamin K than Cracker, meal.
• Both Cracker, meal as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cracker, meal vs Crackers, whole-wheat:

• Cracker, meal has 1.4 times more Iron and 4.2 times more Selenium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.6 times more Calcium, 1.9 times more Copper, 4.6 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium, 50 times more Sodium and 3.8 times more Zinc than Cracker, meal.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat contain 8.3 times more Fat, 7.6 times more Saturated Fat, 21.6 times more Omega 3, 8.9 times more Omega 6, 3.6 times more Sugars and 4 times more Fiber than Cracker, meal.
• Both Cracker, meal and Crackers, whole-wheat have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Cracker, meal as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.