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

Weight per 300 calories

• Crackers, standard snack-type, regular, low salt: 59.8g
• Crackers, wheat, low salt: 63.4g

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, low salt or Crackers, wheat, low salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	7.05% 2.26g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	24.5% 0.39g	5.55% 0.089g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	31.7% 41g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	11.4% 8.27g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.5% 0.96g	7.5% 2.85g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	9.74% 5.45g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.24% 0.16mg	6.62% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	6.64% 0.086mg	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	13.4% 53.8μg	7.93% 31.7μg	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	8.1% 1.2mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.76μg	5.07% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	7.17% 71.7mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	22.4% 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	27% 2.15mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	3.84% 16mg	9.36% 39.3mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	19.5% 136mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	8.03% 121mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	9.23% 1mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.053% 1.97g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, regular, low salt have 1.7 times more Vitamin B9 and 3.8 times more Vitamin E than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.6 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, wheat, low salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, wheat, low salt 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, low salt vs Crackers, wheat, low salt:

• Crackers, standard snack-type, regular, low salt have 2.3 times more Calcium and 1.6 times more Potassium than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 1.6 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 3.4 times more Manganese, 5.4 times more Selenium and 2.5 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, wheat, low salt have similar amounts of Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular, low salt have 4.4 times more Omega 3 and 3.1 times more Omega 6 than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 1.5 times more Saturated Fat, 7.7 times more Sugars and 3 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, wheat, low salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.