Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup) VS Crackers, whole-wheat

Weight per 500 calories

• Crackers, saltines (includes oyster, soda, soup): 120g
• Crackers, whole-wheat: 117g

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 Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	61.7% 0.99g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	42% 7.14g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	1.92% 1.4g	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	0% 0g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	31.7% 12g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	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	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	1.9% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	16.7% 0.22mg	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	8.2% 32.8μg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	26.5% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	54.6% 0.49mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	6.55% 27.5mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	110% 2.5mg	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	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	75% 1126mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.83mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	0.093% 3.44g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Crackers, Whole-wheat Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Crackers, whole-wheat:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 3.9 times more Vitamin B1, 23.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin B6 and Vitamin E
• 500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Crackers, whole-wheat:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 1.7 times more Iron and 1.2 times more Sodium than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 3 times more Copper, 4.7 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 2.2 times more Potassium and 3.7 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat contain similar levels of Selenium per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, whole-wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Crackers, whole-wheat contain 1.6 times more Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 3.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber