Comparing Nutrients in 1 pound Crackers, wheat, regular VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, wheat, regular	Cracker, meal	Recommended Dietary Allowance
Energy	71% 2064kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	280% 4.48g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	282% 367g	130g per day for Men 19-50 years
Sugars	97% 70.2g	2.06% 1.5g	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	2.63% 1.9g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 53.5g	NA	g per day for Men 19-50 years
Fiber	82.4% 31.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	59% 33g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	42.4% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	13.6% 0.18mg	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	43% 172μg	154% 617μg	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	47% 7.03mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Cracker, meal	Recommended Dietary Allowance
Calcium	41.7% 417mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	113% 1.02mg	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	150% 12mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	186% 4.3mg	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	196% 1370mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	349% 192μg	55μg per day for Men 19-50 years
Sodium	211% 3171mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Cracker, meal per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, regular versus 1 lb of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, wheat, regular vs Cracker, meal:

• 1 pound of Crackers, wheat, regular has 1.2 times more Vitamin B5, 6.3 times more Vitamin B6, 3.6 times more Vitamin E and 47.3 times more Vitamin K than Cracker, meal.
• While 1 lb of Cracker, meal contains 2.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.6 times more Vitamin B9 than Crackers, wheat, regular.
• 1 pound of Cracker, meal have insufficient amounts of Vitamin K
• Both Crackers, wheat, regular as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, wheat, regular vs Cracker, meal:

• 1 pound of Crackers, wheat, regular has 4 times more Calcium, 1.2 times more Copper, 3 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 2.5 times more Potassium, 43.7 times more Sodium and 2.4 times more Zinc than Cracker, meal.
• While 1 lb of Cracker, meal contains 1.8 times more Iron and 4.3 times more Selenium than Crackers, wheat, regular.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, regular has 9.6 times more Fat, 11.8 times more Saturated Fat, 25.3 times more Omega 3, 10.9 times more Omega 6, 46.9 times more Sugars and 2.7 times more Fiber than Cracker, meal.
• While 1 lb of Cracker, meal contains 1.3 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Cracker, meal offer comparable quantities of Energy and Carbohydrate per one pound.