Comparing Nutrients in 300 calories Crackers, whole-wheat, reduced fat VS Crackers, wheat, reduced fat

Weight per 300 calories

• Crackers, whole-wheat, reduced fat: 72g
• Crackers, wheat, reduced fat: 67.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Crackers, whole-wheat, reduced fat or Crackers, wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	24.6% 4.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	37% 48.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	14% 10g	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	0.82% 0.59g	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	% 0.23g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 6.24g	g per day for Men 19-50 years
Fiber	20.7% 7.86g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	7.8% 0.1mg	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	5.4% 21.6μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.94% 0.095μg	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	5.2% 0.78mg	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.8% 28mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	16.7% 0.15mg	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	32% 2.57mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	71.6% 1.65mg	62.5% 1.44mg	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	37.5% 263mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	12.8% 7.03μg	55μg per day for Men 19-50 years
Sodium	36% 537mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	0.05% 1.84g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 3.2 times more Vitamin B1, 11.5 times more Vitamin B2, 4 times more Vitamin B9, more Vitamin B12 and 1.9 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Vitamin B3 and Vitamin E per 300 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole-wheat, reduced fat vs Crackers, wheat, reduced fat:

• Crackers, whole-wheat, reduced fat have 2.1 times more Copper, 2.7 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 1.8 times more Zinc than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 1.9 times more Calcium and 1.3 times more Iron than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat, reduced fat have 3.4 times more Fiber and 1.3 times more Protein than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 1.7 times more Fat, 1.9 times more Saturated Fat, 2 times more Omega 3, 1.8 times more Omega 6 and 11.5 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Crackers, wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.