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

Weight per 300 calories

• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g
• Crackers, whole-wheat: 70.3g

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

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, sandwich, with peanut butter filling or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	10.2% 9.93g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.76g	25% 4.3g	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	37.6% 49g	130g per day for Men 19-50 years
Sugars	8.8% 6.38g	1.15% 0.84g	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% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 4g	% 0.6g	g per day for Men 19-50 years
Fiber	3.68% 1.4g	19% 7.24g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	13.3% 7.43g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	10% 0.13mg	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	4.9% 19.7μg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	4.9% 49mg	2.53% 25.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	32.8% 0.3mg	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	29.3% 2.35mg	8mg per day for Men 19-50 years
Magnesium	7.95% 33.4mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	65.7% 1.5mg	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	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	3.84% 131mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	12% 6.56μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	6.24% 0.69mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.048% 1.78g	0.056% 2.07g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling VS Crackers, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, sandwich, with peanut butter filling or Crackers, whole-wheat?

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

• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.3 times more Vitamin B1, 11.2 times more Vitamin B2, 2.7 times more Vitamin B9 and 1.3 times more Vitamin E than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.3 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, whole-wheat provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B5 and Vitamin K
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 kcal of Crackers, whole-wheat contain 1.5 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.7 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, whole-wheat contain similar levels of Selenium and Sodium per 300 calories.
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Potassium
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Crackers, whole-wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have 1.5 times more Fat, 2 times more Saturated Fat and 7.6 times more Sugars than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain more Omega 3, 1.5 times more Omega 6, 1.4 times more Carbohydrate and 5.2 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, whole-wheat offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 and Fiber