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

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g

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, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Crackers, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	16.3% 2.76g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	8.8% 6.38g	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	0.43% 0.31g	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	% 1.68g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 4g	g per day for Men 19-50 years
Fiber	19% 7.24g	3.68% 1.4g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.067% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.9% 0.09mg	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% 52.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.25% 0.006μg	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	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	4.8% 5.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	22% 0.2mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	7.95% 33.4mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	20.7% 0.48mg	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	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	12% 6.56μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	0.048% 1.78g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Crackers, standard snack-type, sandwich, with peanut butter filling?

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

• 300 calories of Crackers, whole-wheat have 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.3 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 300 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.3 times more Vitamin B1, 11.2 times more Vitamin B2, 2.7 times more Vitamin B9 and 1.3 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B5 and Vitamin K
• Both Crackers, whole-wheat as well as Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling:

• 300 calories of Crackers, whole-wheat have 1.5 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, whole-wheat and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Selenium and Sodium per 300 calories.
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Potassium
• Both Crackers, whole-wheat as well as Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat have more Omega 3, 1.5 times more Omega 6, 1.4 times more Carbohydrate and 5.2 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 300 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.5 times more Fat, 2 times more Saturated Fat and 7.6 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 and Fiber