Comparing Nutrients in 300 calories Crackers, snack, Goya Crackers VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 300 calories

• Crackers, snack, Goya Crackers: 69.3g
• Crackers, saltines, whole wheat (includes multi-grain): 75.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.54% 9.25g	8.32% 8.07g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.65% 0.026g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	28.5% 4.85g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.3% 44.6g	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	0% 0g	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	0.45% 0.33g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.93% 2.63g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	17.6% 9.87g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	29.2% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.4% 0.16mg	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	NA	15.5% 62μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	5.98% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.5% 13.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	1.1% 11mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	22.3% 0.2mg	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	49% 3.92mg	48.4% 3.87mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	12.6% 52.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	49% 1.13mg	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	14.4% 100mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	NA	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	61% 915mg	1500mg per day for Men 19-50 years
Zinc	7.37% 0.81mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.2% 7.42g	3700g per day for Men 19-50 years

Crackers, Snack, Goya Crackers VS Crackers, Saltines, Whole Wheat (includes Multi-grain) Nutrients Per 300 Kcal

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

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

• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Crackers, snack, Goya Crackers vs Crackers, saltines, whole wheat (includes multi-grain):

• 300 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.9 times more Copper, 2 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 2 times more Sodium and 1.4 times more Zinc than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron per 300 calories.
• Both Crackers, snack, Goya Crackers as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, snack, Goya Crackers have more Saturated Fat and 1.8 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 300 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 22.6 times more Omega 3, 4.7 times more Omega 6 and 1.9 times more Fiber than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Crackers, snack, Goya Crackers provide inadequate amounts of Omega 3