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

Weight per 300 calories

• Crackers, standard snack-type, with whole wheat: 64.8g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 68.6g

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, with whole wheat or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	27% 4.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	10.5% 7.63g	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	0.16% 0.12g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.17g	5.06% 1.92g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	3.85% 0.05mg	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	9.4% 37.6μg	19% 76.2μg	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	12.5% 1.88mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.67% 9.2μg	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	11% 108mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.9% 0.089mg	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	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.5mg	4.9% 20.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	NA	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	33% 231mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	4% 135mg	2.46% 83.8mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.64μg	24.3% 13.4μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	6.54% 0.72mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	0.17% 6.4g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Crackers, Sandwich-type, Peanut Butter Filled, Reduced Fat Nutrients Per 300 Kcal

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

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

• 300 calories of Crackers, standard snack-type, with whole wheat have 1.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin E and 4.5 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 300 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, standard snack-type, with whole wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat 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, with whole wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 300 calories of Crackers, standard snack-type, with whole wheat have more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 3.5 times more Phosphorus and 1.6 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 300 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.4 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Crackers, standard snack-type, with whole wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, standard snack-type, with whole wheat have 1.5 times more Saturated Fat, 14 times more Omega 3 and 1.7 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 300 calories.
• 300 calories of Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Omega 3 and Fiber