Comparing Nutrients in 300 calories Crackers, wheat, sandwich, with peanut butter filling VS Croutons, plain

Weight per 300 calories

• Crackers, wheat, sandwich, with peanut butter filling: 60.6g
• Croutons, plain: 73.7g

Crackers, wheat, sandwich, with peanut butter filling have 1.2 times more energy per 100g than Croutons, plain. It has very high energy density when compared to other foods. Croutons, plain having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Croutons, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	3.48% 1.1g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	5.22% 0.89g	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	41.7% 54g	130g per day for Men 19-50 years
Sugars	NA	NA	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	9.9% 3.76g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Croutons, plain	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	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	1.47% 0.019mg	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	24.3% 97μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Croutons, plain	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	13.3% 0.12mg	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	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	5.44% 23mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	16% 0.37mg	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	12% 84.8mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	50.3% 27.6μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Crackers, wheat, sandwich, with peanut butter filling have 4.3 times more Vitamin B6 than Croutons, plain.
• While Croutons, plain contain 1.9 times more Vitamin B1 and 2.3 times more Vitamin B9 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Croutons, plain have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Croutons, plain 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 Croutons, plain:

• Crackers, wheat, sandwich, with peanut butter filling have 1.8 times more Calcium, 2.5 times more Phosphorus and 2 times more Potassium than Croutons, plain.
• While Croutons, plain contain 3.6 times more Copper, 1.9 times more Iron, 2.1 times more Selenium and 1.3 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Croutons, plain have similar amounts of Magnesium, Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, sandwich, with peanut butter filling have 3.3 times more Fat, 2.5 times more Saturated Fat, 4.8 times more Omega 3 and 5.8 times more Omega 6 than Croutons, plain.
• While Croutons, plain contain 1.7 times more Carbohydrate and 1.4 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Croutons, plain have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.