Comparing Nutrients in 1 pound Crackers, standard snack-type, with whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	72.4% 2100kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	83.4% 81g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	172% 223g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 44g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	59% 33g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	199% 2.6mg	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	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	323% 7.76μg	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	87.7% 13mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	75.7% 757mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	97% 0.88mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	337% 7.76mg	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	231% 1615mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	71.8% 39.5μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	226% 3393mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, with whole wheat versus 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 pound of Crackers, standard snack-type, with whole wheat has 1.3 times more Vitamin B5, 7.1 times more Vitamin E and 4.3 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B9 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 pound of Crackers, standard snack-type, with whole wheat has 1.2 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Sodium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 1.8 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese and 3.5 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Calcium, Copper and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, with whole wheat has 1.8 times more Energy, 5 times more Fat, 6.1 times more Saturated Fat, 6.7 times more Omega 3, 5.4 times more Omega 6, 1.4 times more Carbohydrate and 2.4 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Crackers, standard snack-type, with whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Fiber and Protein per one pound.