Comparing Nutrients in 1 pound Crackers, standard snack-type, regular VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	79.8% 2313kcal	66.8% 1937kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	79% 25.2g	29.2% 9.36g	32g per day for Men 19-50 years
Omega 3	438% 7g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	309% 52.5g	163% 27.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	243% 315g	130g per day for Men 19-50 years
Sugars	51% 37g	7.45% 5.4g	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	1.8% 1.3g	0% 0g	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	% 2.13g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 31.5g	% 3.9g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	123% 46.7g	38g per day for Men 19-50 years
Protein	53.8% 30g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	75.5% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	64.5% 0.84mg	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	104% 417μg	31.8% 127μg	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	92% 13.7mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	103% 123μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	54.4% 544mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	212% 1.9mg	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	228% 18.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	424% 9.76mg	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	161% 1125mg	214% 1501mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	220% 3293mg	242% 3629mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Crackers, whole-wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, regular versus 1 lb of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, regular vs Crackers, whole-wheat:

• 1 pound of Crackers, standard snack-type, regular has 2.3 times more Vitamin B1, 21.7 times more Vitamin B2, 3.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.5 times more Vitamin K than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, standard snack-type, regular as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, standard snack-type, regular vs Crackers, whole-wheat:

• 1 pound of Crackers, standard snack-type, regular has 3.3 times more Calcium and 1.2 times more Iron than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 4 times more Copper, 6.1 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat contain similar levels of Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, regular has 1.9 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 3, 1.9 times more Omega 6 and 6.9 times more Sugars than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 4.5 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat offer comparable quantities of Energy and Carbohydrate per one pound.