Comparing Nutrients in 300 calories Crackers, standard snack-type, regular VS Crackers, wheat, regular

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Crackers, wheat, regular: 66g

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, wheat, regular?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	29% 4.93g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	14% 10.2g	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	0.38% 0.28g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 7.8g	g per day for Men 19-50 years
Fiber	3.56% 1.35g	12% 4.55g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	13.5% 54μg	6.26% 25μg	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	12% 1.8mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	6.07% 60.7mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	20% 0.18mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	44.4% 1.02mg	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	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	12% 6.53μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	30.7% 461mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	9.83% 1.1mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.049% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, regular vs Crackers, wheat, regular:

• Crackers, standard snack-type, regular have 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B9, 1.7 times more Vitamin E and 4.4 times more Vitamin K than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.6 times more Vitamin B5 and 4.3 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Vitamin B3 per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Crackers, wheat, regular 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, wheat, regular:

• Crackers, standard snack-type, regular have 1.4 times more Iron than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 3 times more Copper, 4.5 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium, 1.7 times more Selenium and 3.8 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Calcium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular have 1.4 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.3 times more Carbohydrate, 2.1 times more Sugars and 3.4 times more Fiber than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.