Comparing Nutrients in 300 calories Crackers, whole-wheat VS Crackers, standard snack-type, regular

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Crackers, standard snack-type, regular: 58.8g

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, whole-wheat or Crackers, standard snack-type, regular?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Crackers, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	27.7% 36g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	6.64% 4.8g	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% 0g	0.24% 0.17g	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	% 0.22g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 4.1g	g per day for Men 19-50 years
Fiber	19% 7.24g	3.56% 1.35g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	6.97% 3.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.85% 0.037mg	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	4.9% 19.7μg	13.5% 54μg	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	6.6% 0.99mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	34% 40.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	7.06% 70.6mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	6.8% 0.061mg	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	29.3% 2.35mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	2.52% 10.6mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	12.6% 0.29mg	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	33.2% 233mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	2.04% 69.4mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	7.17% 3.94μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	2.62% 0.29mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	0.05% 1.85g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Crackers, Standard Snack-type, Regular Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Crackers, standard snack-type, regular?

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Crackers, standard snack-type, regular:

• 300 calories of Crackers, whole-wheat have 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Crackers, standard snack-type, regular.
• While 300 kcal of Crackers, standard snack-type, regular contain 1.9 times more Vitamin B1, 18.2 times more Vitamin B2, 2.8 times more Vitamin B9, 1.8 times more Vitamin E and 2.1 times more Vitamin K than Crackers, whole-wheat.
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Crackers, standard snack-type, regular have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Crackers, whole-wheat as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Crackers, standard snack-type, regular:

• 300 calories of Crackers, whole-wheat have 4.8 times more Copper, 7.3 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 3.5 times more Potassium, 1.8 times more Selenium, 1.3 times more Sodium and 6.4 times more Zinc than Crackers, standard snack-type, regular.
• While 300 kcal of Crackers, standard snack-type, regular contain 2.8 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, standard snack-type, regular contain similar levels of Iron per 300 calories.
• 300 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
• 300 calories of Crackers, standard snack-type, regular lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat have 1.4 times more Carbohydrate, 5.3 times more Fiber and 1.9 times more Protein than Crackers, standard snack-type, regular.
• While 300 kcal of Crackers, standard snack-type, regular contain 1.6 times more Fat, 2.3 times more Saturated Fat, 1.5 times more Omega 3, 1.6 times more Omega 6 and 5.8 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, standard snack-type, regular offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber