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

Weight per 300 calories

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.76g	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	27.3% 35.5g	36% 46.6g	130g per day for Men 19-50 years
Sugars	8.8% 6.38g	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	0.43% 0.31g	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	% 1.68g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 4g	% 7.8g	g per day for Men 19-50 years
Fiber	3.68% 1.4g	12% 4.55g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	0.067% 0.61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	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% 52.2μg	6.26% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.25% 0.006μg	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	8.34% 1.25mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	4.9% 49mg	6.07% 60.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	21% 1.7mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	7.95% 33.4mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	23.8% 166mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	3.84% 131mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	12% 6.56μg	12% 6.53μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	30.7% 461mg	1500mg per day for Men 19-50 years
Zinc	6.24% 0.69mg	9.83% 1.1mg	11mg per day for Men 19-50 years
Water	0.048% 1.78g	0.049% 1.8g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.2 times more Vitamin E than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Crackers, wheat, regular:

• Crackers, wheat, regular contain 1.4 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium and 1.6 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, wheat, regular have similar amounts of Calcium, Copper, Iron, Phosphorus, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.4 times more Fat, 1.4 times more Saturated Fat and 1.4 times more Protein than Crackers, wheat, regular.
• While Crackers, wheat, regular contain more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate, 1.6 times more Sugars and 3.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, wheat, regular have similar amounts of Energy per 300 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.