Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 300 calories

• Crackers, saltines, whole wheat (includes multi-grain): 75.4g
• Crackers, cream, La Moderna Rikis Cream Crackers: 64.7g

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, La Moderna Rikis Cream Crackers?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	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	5.32% 1.7g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	2.33% 0.4g	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	32.3% 42g	130g per day for Men 19-50 years
Sugars	0% 0g	9.3% 6.73g	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	0.98% 0.71g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 5.15g	g per day for Men 19-50 years
Fiber	13.3% 5.05g	4.1% 1.55g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.6% 0.52μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 13.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	0% 0mg	47.5% 475mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	8.1% 0.073mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.8mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	23.8% 0.55mg	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	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	2.22% 75.6mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	NA	55μg per day for Men 19-50 years
Sodium	61% 915mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.2% 7.42g	0.078% 2.9g	3700g per day for Men 19-50 years

Crackers, Saltines, Whole Wheat (includes Multi-grain) VS Crackers, Cream, La Moderna Rikis Cream Crackers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Crackers, cream, La Moderna Rikis Cream Crackers?

Lets compare vitamin content per 300 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 300 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Crackers, saltines, whole wheat (includes multi-grain).
• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 2.7 times more Copper, 2.9 times more Magnesium, 2.1 times more Manganese, 2.3 times more Phosphorus and 1.9 times more Sodium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 300 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain more Calcium and 2.4 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Iron per 300 calories.
• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 46 times more Omega 3, 12.3 times more Omega 6, 1.2 times more Carbohydrate and 3.3 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 300 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.6 times more Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3, Omega 6 and Fiber