Comparing Nutrients in 300 calories Crackers, wheat, low salt VS Crackers, whole-wheat, low salt

Weight per 300 calories

• Crackers, wheat, low salt: 63.4g
• Crackers, whole-wheat, low salt: 67.7g

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

Which food has more nutrients per 300 calories - Crackers, wheat, low salt or Crackers, whole-wheat, low salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	5.55% 0.089g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	24.8% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	35.7% 46.5g	130g per day for Men 19-50 years
Sugars	11.4% 8.27g	0.35% 0.25g	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	7.5% 2.85g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	9.74% 5.45g	10.6% 5.96g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Crackers, whole-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	26.7% 0.32mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.62% 0.33mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.64% 0.086mg	9.53% 0.12mg	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	7.93% 31.7μg	4.74% 19μg	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	2.1% 0.32mg	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.07% 6.1μg	4.7% 5.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	33.4% 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	35% 2.8mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	66% 1.52mg	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	20% 140mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	5.9% 201mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	18% 9.95μg	55μg per day for Men 19-50 years
Sodium	8.03% 121mg	8.4% 126mg	1500mg per day for Men 19-50 years
Zinc	9.23% 1mg	13.2% 1.46mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	0.049% 1.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 2.4 times more Vitamin B1, 3.1 times more Vitamin B2 and 1.7 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 and Vitamin K per 300 kcal.
• Both Crackers, wheat, low salt as well as Crackers, whole-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, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 1.3 times more Iron and 2.1 times more Selenium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Calcium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, low salt have 1.4 times more Saturated Fat and 33 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.9 times more Omega 3, 2.5 times more Omega 6 and 2.5 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Crackers, wheat, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.