Comparing Nutrients in 1 pound Crackers, wheat, low salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	74% 2145kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	73.4% 23.5g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	39.7% 0.64g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	70.8% 12g	166% 28.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	239% 311g	130g per day for Men 19-50 years
Sugars	81.6% 59g	2.3% 1.68g	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	53.7% 20.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	69.7% 39g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	64% 0.83mg	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	56.7% 227μg	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	15% 2.27mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.3% 43.5μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	224% 2mg	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	249% 20mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	443% 10mg	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	143% 998mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	278% 153μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	57.5% 862mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.33% 12.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 2.5 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 and Vitamin K per 1 lb.
• Both Crackers, wheat, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 1.4 times more Iron and 2.3 times more Selenium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Calcium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, wheat, low salt have 1.5 times more Saturated Fat and 35.2 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.7 times more Omega 3, 2.3 times more Omega 6 and 2.3 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Crackers, wheat, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.