Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup) VS Cracker, meal

Weight per 500 calories

• Crackers, saltines (includes oyster, soda, soup): 120g
• Cracker, meal: 131g

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

Discover which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Cracker, meal?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	81.2% 106g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	0.59% 0.43g	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	0.31% 0.23g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.8% 3.35g	8.93% 3.4g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	3.9% 0.051mg	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% 160μg	44.4% 178μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.17% 1.38mg	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	0.33% 0.39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	32.6% 0.29mg	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	83.3% 6.66mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	6.55% 27.5mg	7.46% 31.3mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	53.6% 1.23mg	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	17.4% 122mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	75% 1126mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.83mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	0.27% 9.92g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Cracker, Meal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Cracker, meal?

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Cracker, meal:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 77.6 times more Vitamin K than Cracker, meal.
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Cracker, meal have insufficient amounts of Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Cracker, meal:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 53.9 times more Sodium than Cracker, meal.
• While 500 kcal of Cracker, meal contain 1.8 times more Copper, 1.5 times more Manganese and 4.5 times more Selenium than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal contain similar levels of Iron and Phosphorus per 500 calories.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Cracker, meal lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 4.7 times more Fat, 13 times more Omega 3 and 5.7 times more Omega 6 than Cracker, meal.
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cracker, meal provide inadequate amounts of Omega 3 and Omega 6
• Both Crackers, saltines (includes oyster, soda, soup) as well as Cracker, meal provide inadequate amounts of Fiber in 500 calories.