Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, cream, Gamesa Sabrosas

Weight per 300 calories

• Crackers, saltines, whole wheat (includes multi-grain): 75.4g
• Crackers, cream, Gamesa Sabrosas: 62g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Crackers, cream, Gamesa Sabrosas?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.32% 8.07g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	30.8% 40g	130g per day for Men 19-50 years
Sugars	0% 0g	8% 5.8g	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	0.81% 0.59g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	13.3% 5.05g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	5.73% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	3.1% 0.04mg	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	23% 92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.98% 0.9mg	6.57% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 13.8μg	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	0% 0mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	7.64% 0.069mg	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	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.8mg	3.7% 15.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	21% 0.48mg	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	8.68% 60.7mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	61% 915mg	47.4% 712mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.2% 7.42g	0.075% 2.76g	3700g per day for Men 19-50 years

Crackers, Saltines, Whole Wheat (includes Multi-grain) VS Crackers, Cream, Gamesa Sabrosas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Crackers, cream, Gamesa Sabrosas?

Lets compare vitamin content per 300 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, Gamesa Sabrosas:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.9 times more Vitamin B1, 1.7 times more Vitamin B5, 4 times more Vitamin B6 and 1.2 times more Vitamin K than Crackers, cream, Gamesa Sabrosas.
• While 300 kcal of Crackers, cream, Gamesa Sabrosas contain 1.5 times more Vitamin B9 and more Vitamin B12 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin E
• 300 calories of Crackers, cream, Gamesa Sabrosas have insufficient amounts of Vitamin B5 and Vitamin B6

Comparing minerals per 300 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, Gamesa Sabrosas:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 2.9 times more Copper, 3.4 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus, 3.3 times more Selenium, 1.3 times more Sodium and 2.7 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, Gamesa Sabrosas contain similar levels of Iron per 300 calories.
• 300 calories of Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Magnesium and Zinc
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 21.3 times more Omega 3, 3.3 times more Omega 6, 1.3 times more Carbohydrate, 3.4 times more Fiber and 1.2 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 300 kcal of Crackers, cream, Gamesa Sabrosas contain 1.6 times more Fat, more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, cream, Gamesa Sabrosas provide inadequate amounts of Omega 3 and Fiber