Comparing Nutrients in 1 pound Crackers, saltines, whole wheat (includes multi-grain) VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Energy	62.3% 1805kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	172% 29g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	153% 199g	130g per day for Men 19-50 years
Sugars	0% 0g	31.3% 22.7g	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	17% 12.2g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	80% 30.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	58% 32.4g	86.3% 48.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.3% 2.97mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	28% 0.36mg	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	93% 372μg	144% 576μg	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	36% 5.4mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	310% 3103mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	75% 0.68mg	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	277% 22mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	295% 6.78mg	125% 2.88mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	29.5% 1002mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	367% 5507mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	4.85% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, whole wheat (includes multi-grain) vs White Wheat Bread:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin E and 2.4 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 1.5 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, whole wheat (includes multi-grain) vs White Wheat Bread:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.8 times more Copper, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.5 times more Zinc than White Wheat Bread.
• While White Wheat Bread contains more Calcium and 4 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.7 times more Energy, 5 times more Fat, 9.5 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Carbohydrate than White Wheat Bread.
• While White Wheat Bread contains more Saturated Fat, more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.