Comparing Nutrients in 300 calories Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Multi-grain Bread

Weight per 300 calories

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free: 63.7g
• Multi-grain Bread: 113g

Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.8 times more energy per 100g than Multi-grain Bread. It has very high energy density when compared to other foods. Multi-grain Bread having high energy density.

Which food has more nutrients per 300 calories - Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free or Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	NA	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	NA	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	37.7% 49g	130g per day for Men 19-50 years
Sugars	NA	9.98% 7.23g	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	3.83% 2.77g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22% 8.38g	38g per day for Men 19-50 years
Protein	8.68% 4.86g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23% 0.3mg	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	NA	21.2% 85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.13% 0.11mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Multi-grain Bread	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	35.5% 0.32mg	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	15.4% 1.24mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21% 88.3mg	420mg per day for Men 19-50 years
Manganese	65.4% 1.5mg	100% 2.3mg	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	24.5% 171mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	4.78% 162mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	67.7% 37.2μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	9.96% 1.1mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	1.13% 42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Multi-grain Bread:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.3 times more Vitamin B5 than Multi-grain Bread.

Comparing minerals per 300 calories for Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Multi-grain Bread:

• Multi-grain Bread contains 3.2 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Multi-grain Bread have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 2.5 times more Fat than Multi-grain Bread.
• While Multi-grain Bread contains 3.1 times more Protein than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Multi-grain Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free as well as Multi-grain Bread have insufficient amounts of Glucose and Sucrose in 300 kcal.