Comparing Nutrients in 500 calories Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, snack, Goya Crackers

Weight per 500 calories

• Crackers, saltines, whole wheat (includes multi-grain): 126g
• Crackers, snack, Goya Crackers: 116g

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, snack, Goya Crackers?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	2.74% 0.044g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	57% 74.3g	130g per day for Men 19-50 years
Sugars	0% 0g	3.74% 2.7g	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	0.75% 0.54g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	11.5% 4.4g	38g per day for Men 19-50 years
Protein	16% 8.97g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, snack, Goya 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	NA	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, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	0% 0mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	20% 0.18mg	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	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	31.4% 0.72mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	59% 32.4μg	NA	55μg per day for Men 19-50 years
Sodium	102% 1525mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.19% 6.85g	3700g per day for Men 19-50 years

Crackers, Saltines, Whole Wheat (includes Multi-grain) VS Crackers, Snack, Goya Crackers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines, whole wheat (includes multi-grain) or Crackers, snack, Goya Crackers?

Lets compare vitamin content per 500 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, snack, Goya Crackers:

• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, snack, Goya Crackers have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, snack, Goya Crackers:

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.9 times more Copper, 2 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 2 times more Sodium and 1.4 times more Zinc than Crackers, snack, Goya Crackers.
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, snack, Goya Crackers contain similar levels of Iron per 500 calories.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Crackers, snack, Goya Crackers lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 22.6 times more Omega 3, 4.7 times more Omega 6 and 1.9 times more Fiber than Crackers, snack, Goya Crackers.
• While 500 kcal of Crackers, snack, Goya Crackers contain more Saturated Fat and 1.8 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, snack, Goya Crackers offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Crackers, snack, Goya Crackers provide inadequate amounts of Omega 3