Comparing Nutrients in 500 calories White Wheat Bread VS Crackers, cream, Gamesa Sabrosas

Weight per 500 calories

• White Wheat Bread: 210g
• Crackers, cream, Gamesa Sabrosas: 103g

Crackers, cream, Gamesa Sabrosas have 2 times more energy per unit of mass than White Wheat Bread, which is very high in comparison to other foods. White Wheat Bread having above average energy density.

Discover which food has more nutrients per 500 calories - White Wheat Bread or Crackers, cream, Gamesa Sabrosas?

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.5g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	17.3% 5.54g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	13.4% 9.68g	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	7.82% 5.67g	1.35% 0.98g	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	% 3.15g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.43g	g per day for Men 19-50 years
Fiber	51% 19.3g	6.52% 2.48g	38g per day for Men 19-50 years
Protein	40% 22.4g	13% 7.24g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	32.8% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.17% 0.067mg	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	66.7% 267μg	38.5% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.32% 0.8mg	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	144% 1437mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	12.7% 0.11mg	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	128% 10.3mg	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	13% 54.6mg	6.15% 26mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	35% 0.8mg	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	31% 216mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	61.5% 34μg	18% 9.8μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	79% 1186mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.25% 83g	0.12% 4.6g	3700g per day for Men 19-50 years

White Wheat Bread VS Crackers, Cream, Gamesa Sabrosas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Wheat Bread or Crackers, cream, Gamesa Sabrosas?

Lets compare vitamin content per 500 calories of White Wheat Bread vs Crackers, cream, Gamesa Sabrosas:

• 500 calories of White Wheat Bread have 3.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Crackers, cream, Gamesa Sabrosas.
• While 500 kcal of Crackers, cream, Gamesa Sabrosas contain more Vitamin B12 and 2.1 times more Vitamin E than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin K per 500 calories.
• 500 calories of White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin E
• 500 calories of Crackers, cream, Gamesa Sabrosas have insufficient amounts of Vitamin B5 and Vitamin B6

Comparing minerals per 500 calories for White Wheat Bread vs Crackers, cream, Gamesa Sabrosas:

• 500 calories of White Wheat Bread have 53.5 times more Calcium, 2.7 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Selenium and 2.9 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas contain similar levels of Sodium per 500 calories.
• 500 calories of Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Calcium, Magnesium and Zinc
• Both White Wheat Bread as well as Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Wheat Bread have 3.8 times more Omega 3, 1.4 times more Carbohydrate, 7.8 times more Fiber and 3.1 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 500 kcal of Crackers, cream, Gamesa Sabrosas contain 4.7 times more Fat, 4.2 times more Saturated Fat and 1.3 times more Omega 6 than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Crackers, cream, Gamesa Sabrosas provide inadequate amounts of Omega 3 and Fiber