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

Weight per 300 calories

• Crackers, wheat, sandwich, with peanut butter filling: 60.6g
• Crackers, whole-wheat: 70.3g

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, sandwich, with peanut butter filling or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, wheat, 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	16.7% 16g	10.2% 9.93g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	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	25% 32.6g	37.6% 49g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	7% 2.67g	19% 7.24g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	13.3% 7.43g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Crackers, whole-wheat	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	10.6% 42.4μg	4.9% 19.7μg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.53% 25.3mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	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	20.2% 1.6mg	29.3% 2.35mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	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	30% 210mg	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.056% 2.07g	3700g per day for Men 19-50 years

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

• Crackers, wheat, sandwich, with peanut butter filling have 1.8 times more Vitamin B1, 12 times more Vitamin B2 and 2.2 times more Vitamin B9 than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Crackers, whole-wheat have similar amounts of Vitamin B3 per 300 kcal.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Crackers, whole-wheat 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 Crackers, whole-wheat:

• Crackers, wheat, sandwich, with peanut butter filling have 4.1 times more Calcium and 1.9 times more Selenium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 8.9 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 3.6 times more Manganese, 1.3 times more Potassium and 3.7 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Crackers, whole-wheat have similar amounts of Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, sandwich, with peanut butter filling have 1.6 times more Fat and 1.9 times more Saturated Fat than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 2.4 times more Omega 3, 1.5 times more Carbohydrate and 2.7 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Crackers, whole-wheat have similar amounts of Energy, Omega 6 and Protein per 300 kcal.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.