Comparing Nutrients in 300 calories Crackers, standard snack-type, regular VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g

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

Which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	16.3% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	8.8% 6.38g	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	0.24% 0.17g	0.43% 0.31g	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	% 0.28g	% 1.68g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 4g	g per day for Men 19-50 years
Fiber	3.56% 1.35g	3.68% 1.4g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.067% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	6.9% 0.09mg	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	13.5% 54μg	13% 52.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.25% 0.006μg	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	12% 1.8mg	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	4.8% 5.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	22% 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	29.6% 2.37mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	7.95% 33.4mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	20.7% 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% 146mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	12% 6.56μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.048% 1.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, regular vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Crackers, standard snack-type, regular have 1.6 times more Vitamin B2, 1.4 times more Vitamin E and 7.1 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, standard snack-type, regular vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Crackers, standard snack-type, regular have 1.4 times more Calcium and 1.4 times more Iron than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.2 times more Copper, 3.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Potassium, 1.7 times more Selenium and 2.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular have more Omega 3 and 2.5 times more Omega 6 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.3 times more Sugars and 1.8 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.