Comparing Nutrients in 500 calories Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, whole-wheat, low salt

Weight per 500 calories

• Bread, white, commercially prepared, toasted, low sodium no salt: 171g
• Crackers, whole-wheat, low salt: 113g

Crackers, whole-wheat, low salt have 1.5 times more energy per unit of mass than Bread, white, commercially prepared, toasted, low sodium no salt, which is very high in comparison to other foods. Bread, white, commercially prepared, toasted, low sodium no salt having high energy density.

Discover which food has more nutrients per 500 calories - Bread, white, commercially prepared, toasted, low sodium no salt or Crackers, whole-wheat, low salt?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	41.3% 7g	17g per day for Men 19-50 years
Cholesterol	0.59% 1.7mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	59.6% 77.4g	130g per day for Men 19-50 years
Sugars	NA	0.58% 0.42g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31% 12g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.2% 0.58mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.27% 0.11mg	16% 0.21mg	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	40.5% 162μg	7.9% 31.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.42% 0.034μg	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	6.47% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.8% 9.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	20.3% 203mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	55.7% 0.5mg	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	71% 5.7mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	31.2% 0.72mg	110% 2.54mg	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	25% 176mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	6.57% 224mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	42.8% 642mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.082% 3.05g	3700g per day for Men 19-50 years

Bread, White, Commercially Prepared, Toasted, Low Sodium No Salt VS Crackers, Whole-wheat, Low Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bread, white, commercially prepared, toasted, low sodium no salt or Crackers, whole-wheat, low salt?

Lets compare vitamin content per 500 calories of Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, whole-wheat, low salt:

• 500 calories of Bread, white, commercially prepared, toasted, low sodium no salt have 3.1 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.1 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While 500 kcal of Crackers, whole-wheat, low salt contain 1.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• 500 calories of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, whole-wheat, low salt:

• 500 calories of Bread, white, commercially prepared, toasted, low sodium no salt have 3.6 times more Calcium, 1.6 times more Iron and 3.1 times more Sodium than Crackers, whole-wheat, low salt.
• While 500 kcal of Crackers, whole-wheat, low salt contain 2.1 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Zinc than Bread, white, commercially prepared, toasted, low sodium no salt.
• 500 calories of Crackers, whole-wheat, low salt lack sufficient amounts of Calcium
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Crackers, whole-wheat, low salt lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bread, white, commercially prepared, toasted, low sodium no salt have 1.5 times more Protein than Crackers, whole-wheat, low salt.
• While 500 kcal of Crackers, whole-wheat, low salt contain 2.8 times more Fat, 2.5 times more Saturated Fat, 6.4 times more Omega 3 and 5.3 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, whole-wheat, low salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bread, white, commercially prepared, toasted, low sodium no salt provide inadequate amounts of Omega 3 and Omega 6