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

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Crackers, wheat, regular: 66g

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, wheat, regular?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Crackers, whole-wheat	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	29% 4.93g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	14% 10.2g	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	0.38% 0.28g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 7.8g	g per day for Men 19-50 years
Fiber	19% 7.24g	12% 4.55g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Crackers, wheat, 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	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.4% 0.16mg	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	6.26% 25μg	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	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	6.07% 60.7mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	20% 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	29.3% 2.35mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	44.4% 1.02mg	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	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	12% 6.53μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	30.7% 461mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	9.83% 1.1mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	0.049% 1.8g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Crackers, Wheat, Regular Nutrients Per 300 Kcal

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

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

• 300 calories of Crackers, whole-wheat have 1.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 2 times more Vitamin K than Crackers, wheat, regular.
• While 300 kcal of Crackers, wheat, regular contain 1.5 times more Vitamin B1, 6.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, wheat, regular provide similar amounts of Vitamin B6 and Vitamin E per 300 calories.
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Crackers, whole-wheat as well as Crackers, wheat, 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, wheat, regular:

• 300 calories of Crackers, whole-wheat have 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium, 1.2 times more Sodium and 1.7 times more Zinc than Crackers, wheat, regular.
• While 300 kcal of Crackers, wheat, regular contain 2.4 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, wheat, regular contain similar levels of Phosphorus and Selenium per 300 calories.
• 300 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
• 300 calories of Crackers, wheat, regular lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat have 1.6 times more Fiber and 1.5 times more Protein than Crackers, wheat, regular.
• While 300 kcal of Crackers, wheat, regular contain 1.5 times more Saturated Fat and 12.2 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, wheat, regular offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 300 calories.