Comparing Nutrients in 300 calories Croutons, plain VS Crackers, whole-wheat

Weight per 300 calories

• Croutons, plain: 73.7g
• Crackers, whole-wheat: 70.3g

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

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

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.86g	10.2% 9.93g	97g per day for Men 19-50 years
Saturated Fat	3.48% 1.1g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	5.22% 0.89g	25% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	37.6% 49g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.84g	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	0% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	9.9% 3.76g	19% 7.24g	38g per day for Men 19-50 years
Protein	15.7% 8.77g	13.3% 7.43g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	10% 0.13mg	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	24.3% 97μg	4.9% 19.7μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	5.6% 56mg	2.53% 25.3mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	32.8% 0.3mg	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	37.6% 3mg	29.3% 2.35mg	8mg per day for Men 19-50 years
Magnesium	5.44% 23mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	65.7% 1.5mg	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	12% 84.8mg	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.6μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.056% 2.07g	3700g per day for Men 19-50 years

Croutons, Plain VS Crackers, Whole-wheat Nutrients Per 300 Kcal

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

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

• 300 calories of Croutons, plain have 3.6 times more Vitamin B1, 13.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 1.8 times more Vitamin B5 and 6.8 times more Vitamin B6 than Croutons, plain.
• 300 calories of Croutons, plain have insufficient amounts of Vitamin B6
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Croutons, plain as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Croutons, plain vs Crackers, whole-wheat:

• 300 calories of Croutons, plain have 1.3 times more Iron and 3.9 times more Selenium than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 2.5 times more Copper, 3.4 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 2.8 times more Zinc than Croutons, plain.
• Both Croutons, plain and Crackers, whole-wheat contain similar levels of Sodium per 300 calories.
• 300 calories of Croutons, plain lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Croutons, plain as well as Crackers, whole-wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Crackers, whole-wheat contain 2 times more Fat, 11.5 times more Omega 3, 4.8 times more Omega 6 and 1.9 times more Fiber than Croutons, plain.
• Both Croutons, plain and Crackers, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Croutons, plain provide inadequate amounts of Omega 3 and Omega 6