Comparing Nutrients in 500 calories Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Crackers, standard snack-type, regular, low salt

Weight per 500 calories

• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 115g
• Crackers, standard snack-type, regular, low salt: 100g

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

Which food has more nutrients per 500 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Crackers, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	40.8% 0.65g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.84g	52% 8.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	2.46% 1.8g	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	9.1% 3.46g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.05mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.37% 0.044mg	4.06% 0.053mg	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	35.7% 143μg	22.4% 89.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.23% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	13.7% 137mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	23.6% 0.21mg	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	77.8% 6.22mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	24% 0.55mg	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	17.3% 121mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	4.34% 147mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	59% 882mg	14.3% 215mg	1500mg per day for Men 19-50 years
Zinc	8.06% 0.89mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.094% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Crackers, standard snack-type, regular, low salt:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Crackers, standard snack-type, regular, low salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Crackers, standard snack-type, regular, low salt:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.7 times more Iron, 1.4 times more Manganese, 4.1 times more Sodium and 1.3 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 1.9 times more Phosphorus and 2.4 times more Potassium than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, standard snack-type, regular, low salt have similar amounts of Calcium, Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 1.9 times more Fat, 6.6 times more Omega 3 and 4.8 times more Omega 6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, standard snack-type, regular, low salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.