Comparing Nutrients in 1 pound Croutons, plain VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Croutons, plain	Cracker, meal	Recommended Dietary Allowance
Energy	63.7% 1846kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	32% 5.46g	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	256% 333g	282% 367g	130g per day for Men 19-50 years
Sugars	NA	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	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	61% 23g	31% 11.8g	38g per day for Men 19-50 years
Protein	96% 54g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	235% 2.83mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	42.4% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	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	150% 599μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Cracker, meal	Recommended Dietary Allowance
Calcium	34.5% 345mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	231% 18.5mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	74.5% 522mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	349% 192μg	55μg per day for Men 19-50 years
Sodium	211% 3166mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.93% 34.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Croutons, plain vs Cracker, meal:

• Cracker, meal contains 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Cracker, meal have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Croutons, plain as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Croutons, plain vs Cracker, meal:

• Croutons, plain have 3.3 times more Calcium, 1.3 times more Magnesium, 43.6 times more Sodium and 1.3 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.4 times more Copper and 1.9 times more Manganese than Croutons, plain.
• Both Croutons, plain and Cracker, meal have similar amounts of Iron, Phosphorus, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Croutons, plain have 3.9 times more Fat, 5.6 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Cracker, meal.
• Both Croutons, plain and Cracker, meal have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Croutons, plain as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.