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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	68% 1969kcal	46% 1329kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	12.6% 4.05g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	190% 247g	130g per day for Men 19-50 years
Sugars	NA	NA	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	74.5% 41.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.56mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	22% 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	108% 431μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	54% 540mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	69.6% 0.63mg	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	306% 24.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	83% 1.9mg	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	68% 476mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	232% 3475mg	114% 1706mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 1.7 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Copper, 1.6 times more Iron, 1.7 times more Manganese and 2 times more Sodium than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.5 times more Energy, 3 times more Fat, 3.3 times more Saturated Fat, 2.2 times more Omega 3, 2 times more Omega 6 and 1.3 times more Carbohydrate than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Protein per 1 lb.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.