Comparing Nutrients in 300 calories Crackers, wheat, sandwich, with peanut butter filling VS Cracker, meal

Weight per 300 calories

• Crackers, wheat, sandwich, with peanut butter filling: 60.6g
• Cracker, meal: 78.3g

Crackers, wheat, sandwich, with peanut butter filling have 1.3 times more energy per 100g than Cracker, meal. It has very high energy density when compared to other foods. Cracker, meal having high energy density.

Which food has more nutrients per 300 calories - Crackers, wheat, sandwich, with peanut butter filling or Cracker, meal?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Cracker, meal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	3.15% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	NA	0.36% 0.26g	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% 2.67g	5.36% 2.04g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	45.4% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	2.35% 0.031mg	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	10.6% 42.4μg	26.6% 107μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.2% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Cracker, meal	Recommended Dietary Allowance
Calcium	10.3% 103mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	19.6% 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	20.2% 1.6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	4.48% 18.8mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	32% 0.74mg	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	30% 210mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	0.84% 12.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, wheat, sandwich, with peanut butter filling vs Cracker, meal:

• Crackers, wheat, sandwich, with peanut butter filling have 2.7 times more Vitamin B6 than Cracker, meal.
• While Cracker, meal contains 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Cracker, meal have similar amounts of Vitamin B5 per 300 kcal.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Crackers, wheat, sandwich, with peanut butter filling vs Cracker, meal:

• Crackers, wheat, sandwich, with peanut butter filling have 5.7 times more Calcium, 1.2 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 39 times more Sodium than Cracker, meal.
• While Cracker, meal contains 5.3 times more Copper, 2.2 times more Iron, 1.7 times more Manganese and 2.5 times more Selenium than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Cracker, meal have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, sandwich, with peanut butter filling have 12.2 times more Fat, 13.1 times more Saturated Fat, 8.2 times more Omega 3, 9.6 times more Omega 6 and 1.3 times more Fiber than Cracker, meal.
• While Cracker, meal contains 1.9 times more Carbohydrate than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Cracker, meal have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.