Comparing Nutrients in 1 pound Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	72.4% 2100kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	83.4% 81g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	13% 4.18g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	157% 204g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	37% 27g	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	1.13% 0.82g	15.3% 11g	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	% 1.1g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 44g	% 0g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	73% 27.7g	38g per day for Men 19-50 years
Protein	59% 33g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.6% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	76.5% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	67.7% 0.88mg	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	65.8% 263μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.55% 5.9mg	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	87.7% 13mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	75.7% 757mg	90% 898mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	120% 1.1mg	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	207% 16.6mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	456% 10.5mg	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	231% 1615mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	71.8% 39.5μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	226% 3393mg	144% 2164mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, with whole wheat versus 1 lb of Rolls, hamburger or hot dog, 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, with whole wheat vs Rolls, hamburger or hot dog, whole wheat:

• 1 pound of Crackers, standard snack-type, with whole wheat has 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, 7.1 times more Vitamin E and 3.2 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Crackers, standard snack-type, with whole wheat as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, whole wheat:

• 1 pound of Crackers, standard snack-type, with whole wheat has 1.5 times more Iron, 1.6 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains 1.7 times more Magnesium, 2.5 times more Manganese, 3.8 times more Selenium and 1.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat contain similar levels of Calcium, Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, with whole wheat has 1.7 times more Energy, 4.1 times more Fat, 4.7 times more Saturated Fat, 5.2 times more Omega 3, 4.4 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains 13.6 times more Fructose and 1.7 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Fiber per one pound.