Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain) VS White Wheat Bread

Weight per 300 calories

• Crackers, saltines, whole wheat (includes multi-grain): 75.4g
• White Wheat Bread: 126g

Crackers, saltines, whole wheat (includes multi-grain) have 1.7 times more energy per 100g than White Wheat Bread. It has high energy density when compared to other foods. White Wheat Bread having above average energy density.

Which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or White Wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.32% 8.07g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	6.54% 0.1g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	0% 0g	8.7% 6.3g	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	4.7% 3.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.3% 5.05g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	7.76% 0.1mg	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	15.5% 62μg	40% 160μg	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	5.98% 0.9mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 13.8μg	8.1% 9.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	86.2% 862mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	21% 0.19mg	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	48.4% 3.87mg	77% 6.16mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.8mg	7.8% 32.8mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	34.7% 0.8mg	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	21% 148mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	61% 915mg	40% 603mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.42g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, saltines, whole wheat (includes multi-grain) vs White Wheat Bread:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.6 times more Vitamin B6, 1.9 times more Vitamin E and 1.4 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.6 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Vitamin B5 per 300 kcal.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines, whole wheat (includes multi-grain) vs White Wheat Bread:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.6 times more Magnesium, 1.4 times more Manganese and 1.5 times more Sodium than White Wheat Bread.
• While White Wheat Bread contains more Calcium and 1.6 times more Iron than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Copper, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, saltines, whole wheat (includes multi-grain) have 3 times more Fat, 5.7 times more Omega 3 and 4.4 times more Omega 6 than White Wheat Bread.
• While White Wheat Bread contains more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.