Comparing Nutrients in 1 pound Crackers, melba toast, plain, without salt VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	61% 1769kcal	41.8% 1211kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	173% 225g	130g per day for Men 19-50 years
Sugars	NA	27% 19.5g	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	75.2% 28.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	98% 55g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	178% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22.3% 0.29mg	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	141% 562μg	126% 503μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	42% 422mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	63.5% 0.57mg	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	210% 16.8mg	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	75.5% 1.74mg	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	127% 889mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	NA	186% 103μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.63% 23g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain, without salt VS Bread, white, commercially prepared, low sodium, no salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, plain, without salt versus 1 lb of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, melba toast, plain, without salt vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Crackers, melba toast, plain, without salt has 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Bread, white, commercially prepared, low sodium, no salt.
• Both Crackers, melba toast, plain, without salt and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per one pound.
• Both Crackers, melba toast, plain, without salt as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, melba toast, plain, without salt vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Crackers, melba toast, plain, without salt has 2.3 times more Copper, 1.2 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 15.7 times more Sodium than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, plain, without salt has 1.5 times more Energy, 2 times more Omega 3, 1.7 times more Omega 6, 1.5 times more Carbohydrate, 2.7 times more Fiber and 1.5 times more Protein than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 1.8 times more Saturated Fat than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Fat per one pound.