Comparing Nutrients in 1 pound Crackers, saltines, low salt (includes oyster, soda, soup) VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	66% 1910kcal	41.8% 1211kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	124% 2g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	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	259% 337g	173% 225g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.44% 1.04g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	77% 43g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	231% 2.77mg	178% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	159% 635μg	126% 503μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34% 5.1mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	54% 540mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	291% 23.3mg	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	72% 503mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	186% 103μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Bread, white, commercially prepared, low sodium, no salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) 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, saltines, low salt (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B9, 3 times more Vitamin B12, 5.1 times more Vitamin E and 5 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, saltines, low salt (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.2 times more Copper, 1.7 times more Iron, 2.2 times more Manganese, 6.1 times more Potassium and 1.3 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 3.5 times more Selenium and 1.5 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.6 times more Energy, 2.5 times more Fat, 2.5 times more Saturated Fat, 12.5 times more Omega 3, 5.1 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 1.9 times more Sugars than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Protein per one pound.