Comparing Nutrients in 500 calories Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

• Crackers, saltines, whole wheat (includes multi-grain): 126g
• Crackers, cream, La Moderna Rikis Cream Crackers: 108g

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

Discover which food has more nutrients per 500 calories - Crackers, saltines, whole wheat (includes multi-grain) or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	53.8% 70g	130g per day for Men 19-50 years
Sugars	0% 0g	15.5% 11.2g	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	1.63% 1.2g	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	% 1.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	22% 8.4g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	16% 8.97g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	NA	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	25.8% 103μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.97% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	0% 0mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	13.5% 0.12mg	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	80.7% 6.46mg	89.4% 7.16mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.2% 30mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	39.6% 0.91mg	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	35% 246mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	59% 32.4μg	NA	55μg per day for Men 19-50 years
Sodium	102% 1525mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.13% 4.83g	3700g per day for Men 19-50 years

Crackers, Saltines, Whole Wheat (includes Multi-grain) VS Crackers, Cream, La Moderna Rikis Cream Crackers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines, whole wheat (includes multi-grain) or Crackers, cream, La Moderna Rikis Cream Crackers?

Lets compare vitamin content per 500 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Crackers, saltines, whole wheat (includes multi-grain).
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 2.7 times more Copper, 2.9 times more Magnesium, 2.1 times more Manganese, 2.3 times more Phosphorus and 1.9 times more Sodium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain more Calcium and 2.4 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Iron per 500 calories.
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium
• 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 46 times more Omega 3, 12.3 times more Omega 6, 1.2 times more Carbohydrate and 3.3 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.6 times more Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3, Omega 6 and Fiber