Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodium VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	61.5% 1783kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	268% 348g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	30.5% 22g	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	32.2% 12.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	85% 47.6g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	144% 1293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	133% 1.72mg	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	113% 454μg	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	19% 17.2mg	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	3.63% 0.54mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	9.98% 100mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	36.8% 0.33mg	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	438% 35mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	NA	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	73.2% 513mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.2 times more Vitamin B9 and 12.3 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 4.5 times more Vitamin B6, more Vitamin C and 4.4 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Vitamin B2 per 1 lb.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 2 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 2.4 times more Sodium and 3.4 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2 times more Calcium and 1.7 times more Magnesium than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Omega 3, 1.8 times more Fiber and 2.6 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.7 times more Fat, 5.7 times more Saturated Fat, 1.3 times more Omega 6 and 12.8 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.