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

Weight per 500 calories

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

Crackers, cream, Gamesa Sabrosas have 2 times more energy per 100g than White Wheat Bread. It has very high energy density when compared to other foods. White Wheat Bread having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 500 calories of Crackers, cream, Gamesa Sabrosas have more Vitamin B12 and 2.1 times more Vitamin E than White Wheat Bread.
• While 500 kcal of White Wheat Bread contain 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.
• Both Crackers, cream, Gamesa Sabrosas and White Wheat Bread provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Crackers, cream, Gamesa Sabrosas have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin E

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

• 500 kcal of White Wheat Bread contain 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 Crackers, cream, Gamesa Sabrosas and White Wheat Bread contain similar levels of Sodium per 500 calories.
• 500 calories of Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Crackers, cream, Gamesa Sabrosas as well as White Wheat Bread lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, cream, Gamesa Sabrosas have 4.7 times more Fat, 4.2 times more Saturated Fat and 1.3 times more Omega 6 than White Wheat Bread.
• While 500 kcal of White Wheat Bread contain 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.
• Both Crackers, cream, Gamesa Sabrosas and White Wheat Bread 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