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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	71% 2064kcal	66.8% 1937kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	29.2% 9.36g	32g per day for Men 19-50 years
Omega 3	280% 4.48g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	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	247% 321g	243% 315g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	2.63% 1.9g	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	% 3.6g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 53.5g	% 3.9g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	123% 46.7g	38g per day for Men 19-50 years
Protein	59% 33g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, 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	107% 1.3mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	75.5% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	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	43% 172μg	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	47% 7.03mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	103% 123μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	41.7% 417mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	150% 12mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	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	196% 1370mg	214% 1501mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	211% 3171mg	242% 3629mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.36% 13.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, 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, wheat, regular vs Crackers, whole-wheat:

• 1 pound of Crackers, wheat, regular has 1.6 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, wheat, 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, wheat, regular vs Crackers, whole-wheat:

• 1 pound of Crackers, wheat, regular has 2.6 times more Calcium than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat contain similar levels of Phosphorus, Potassium, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, regular has 1.6 times more Saturated Fat, 1.2 times more Omega 6 and 13 times more Sugars than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 1.5 times more Fiber and 1.4 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per one pound.