Comparing Nutrients in 300 calories Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Bread, white, commercially prepared, toasted, low sodium no salt

Weight per 300 calories

• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 69g
• Bread, white, commercially prepared, toasted, low sodium no salt: 102g

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.5 times more energy per 100g than Bread, white, commercially prepared, toasted, low sodium no salt. It has very high energy density when compared to other foods. Bread, white, commercially prepared, toasted, low sodium no salt having high energy density.

Discover which food has more nutrients per 300 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Bread, white, commercially prepared, toasted, low sodium no salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	4.22% 4.1g	97g per day for Men 19-50 years
Saturated Fat	6.33% 2.03g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.48% 1.1g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.35% 1.02mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	43% 55.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5.46% 2.07g	NA	38g per day for Men 19-50 years
Protein	11.4% 6.36g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	26.5% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.32mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.02% 0.026mg	4.96% 0.065mg	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	21.4% 85.7μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.85% 0.02μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	8.23% 82.3mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	15.7% 0.14mg	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	46.7% 3.73mg	42.6% 3.4mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.7mg	6.34% 26.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	18.7% 0.43mg	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	10.4% 72.6mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.5mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	35.3% 529mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.84% 31g	3700g per day for Men 19-50 years

Crackers, Saltines, Unsalted Tops (includes Oyster, Soda, Soup) VS Bread, White, Commercially Prepared, Toasted, Low Sodium No Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Bread, white, commercially prepared, toasted, low sodium no salt?

Lets compare vitamin content per 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of vitamins per 300 kcal
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B5
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Sodium than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 300 kcal of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Copper, Iron and Manganese per 300 calories.
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Zinc
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2 times more Fat, 2.2 times more Saturated Fat and 1.4 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 300 kcal of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.4 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Bread, white, commercially prepared, toasted, low sodium no salt provide inadequate amounts of Omega 6
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt provide inadequate amounts of Omega 3 in 300 calories.