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

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Croutons, plain: 73.7g

Crackers, standard snack-type, regular have 1.3 times more energy per 100g than Croutons, plain. It has very high energy density when compared to other foods. Croutons, plain having very high energy density.

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Croutons, plain?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, standard snack-type, regular	Croutons, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	3.48% 1.1g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	5.22% 0.89g	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	41.7% 54g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	NA	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	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	3.56% 1.35g	9.9% 3.76g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Croutons, plain	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	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	1.47% 0.019mg	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	24.3% 97μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Croutons, plain	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	13.3% 0.12mg	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	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	5.44% 23mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	16% 0.37mg	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	12% 84.8mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	50.3% 27.6μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.11% 4.05g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, Regular VS Croutons, Plain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Croutons, plain?

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

• 300 calories of Crackers, standard snack-type, regular have 1.3 times more Vitamin B2 than Croutons, plain.
• While 300 kcal of Croutons, plain contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Crackers, standard snack-type, regular.
• 300 calories of Crackers, standard snack-type, regular have insufficient amounts of Vitamin B5
• Both Crackers, standard snack-type, regular as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, standard snack-type, regular vs Croutons, plain:

• 300 calories of Crackers, standard snack-type, regular have 1.3 times more Calcium and 1.7 times more Phosphorus than Croutons, plain.
• While 300 kcal of Croutons, plain contain 2 times more Copper, 1.3 times more Iron, 1.3 times more Manganese and 7 times more Selenium than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Croutons, plain contain similar levels of Sodium per 300 calories.
• 300 calories of Croutons, plain lack sufficient amounts of Calcium
• Both Crackers, standard snack-type, regular as well as Croutons, plain lack sufficient amounts of Magnesium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, standard snack-type, regular have 3.2 times more Fat, 2.9 times more Saturated Fat, 17.6 times more Omega 3 and 7.7 times more Omega 6 than Croutons, plain.
• While 300 kcal of Croutons, plain contain 1.5 times more Carbohydrate, 2.8 times more Fiber and 2.2 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Croutons, plain offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber
• 300 calories of Croutons, plain provide inadequate amounts of Omega 3 and Omega 6