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

Weight per 500 calories

• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 115g
• Crackers, whole-wheat, low salt: 113g

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, whole-wheat, low salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.84g	41.3% 7g	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	59.6% 77.4g	130g per day for Men 19-50 years
Sugars	NA	0.58% 0.42g	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	31% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.05mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.37% 0.044mg	16% 0.21mg	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	7.9% 31.6μg	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	6.47% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.8% 9.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	13.7% 137mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	55.7% 0.5mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	110% 2.54mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	4.34% 147mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	59% 882mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	8.06% 0.89mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.082% 3.05g	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, whole-wheat, low salt:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.9 times more Vitamin B1, 4.7 times more Vitamin B2 and 4.5 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.7 times more Vitamin B5 and 4.7 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.4 times more Calcium, 1.8 times more Iron and 4.2 times more Sodium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.2 times more Copper, 3.6 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium and 2.7 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat, low salt contain 1.4 times more Fat, 4.3 times more Omega 3, 3.8 times more Omega 6 and 3.4 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, whole-wheat, low salt have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 500 kcal.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.