Comparing Nutrients in 500 calories Crackers, standard snack-type, regular VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 500 calories

• Crackers, standard snack-type, regular: 98g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g

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

Which food has more nutrients per 500 calories - Crackers, standard snack-type, regular or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	66.7% 11.3g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.2% 60g	45.5% 59g	130g per day for Men 19-50 years
Sugars	11% 8g	14.7% 10.6g	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	0.39% 0.28g	0.71% 0.52g	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	% 0.46g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 6.8g	% 6.65g	g per day for Men 19-50 years
Fiber	5.93% 2.25g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.4% 0.45mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	11.5% 0.15mg	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	22.5% 90μg	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	20% 2.97mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.6% 68μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	36.4% 0.33mg	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	49.4% 3.95mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	4.2% 17.6mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	34.5% 0.79mg	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	34.7% 243mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	12% 6.57μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	47.5% 712mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	4.37% 0.48mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.08% 2.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, regular vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Crackers, standard snack-type, regular have 1.6 times more Vitamin B2, 1.4 times more Vitamin E and 7.1 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Crackers, standard snack-type, regular as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, regular vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Crackers, standard snack-type, regular have 1.4 times more Calcium and 1.4 times more Iron than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.2 times more Copper, 3.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Potassium, 1.7 times more Selenium and 2.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, regular have more Omega 3 and 2.5 times more Omega 6 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.3 times more Sugars and 1.8 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 500 kcal.
• Both Crackers, standard snack-type, regular as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.