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

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	66.8% 1937kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	45.5% 14.6g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	280% 4.48g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	247% 321g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	97% 70.2g	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	0% 0g	2.63% 1.9g	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	% 1.45g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 53.5g	g per day for Men 19-50 years
Fiber	123% 46.7g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	85.7% 48g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	114% 18.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	52.3% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	85% 1.1mg	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	31.8% 127μg	43% 172μg	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	42.6% 6.4mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	16.3% 163mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	138% 1.24mg	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	189% 15mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	305% 7.03mg	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	214% 1501mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	37.8% 1284mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	211% 3171mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.34% 12.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Crackers, whole-wheat has 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Crackers, wheat, regular.
• While 1 lb of Crackers, wheat, regular contains 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.
• Both Crackers, whole-wheat and Crackers, wheat, regular 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, whole-wheat as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Crackers, whole-wheat has 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.2 times more Potassium and 1.6 times more Zinc than Crackers, wheat, regular.
• While 1 lb of Crackers, wheat, regular contains 2.6 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, wheat, regular contain similar levels of Phosphorus, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

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