Comparing Nutrients in 500 calories Crackers, standard snack-type, regular VS Crackers, whole-wheat

Weight per 500 calories

• Crackers, standard snack-type, regular: 98g
• Crackers, whole-wheat: 117g

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

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, regular or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	61.7% 0.99g	1.6g per day for Men 19-50 years
Omega 6	66.7% 11.3g	42% 7.14g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	11% 8g	1.92% 1.4g	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% 0g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 6.8g	% 1g	g per day for Men 19-50 years
Fiber	5.93% 2.25g	31.7% 12g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.4% 0.45mg	1.9% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	16.7% 0.22mg	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	8.2% 32.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 2.97mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.6% 68μg	26.5% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	54.6% 0.49mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	4.2% 17.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	110% 2.5mg	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	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	12% 6.57μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	47.5% 712mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	4.37% 0.48mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.093% 3.44g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, Regular VS Crackers, Whole-wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, regular or Crackers, whole-wheat?

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, regular vs Crackers, whole-wheat:

• 500 calories of Crackers, standard snack-type, regular have 1.9 times more Vitamin B1, 18.2 times more Vitamin B2, 2.8 times more Vitamin B9, 1.8 times more Vitamin E and 2.1 times more Vitamin K than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Crackers, standard snack-type, regular.
• 500 calories of Crackers, standard snack-type, regular have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Crackers, standard snack-type, regular as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, standard snack-type, regular vs Crackers, whole-wheat:

• 500 calories of Crackers, standard snack-type, regular have 2.8 times more Calcium than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 4.8 times more Copper, 7.3 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 3.5 times more Potassium, 1.8 times more Selenium, 1.3 times more Sodium and 6.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat contain similar levels of Iron per 500 calories.
• 500 calories of Crackers, standard snack-type, regular lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Crackers, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, standard snack-type, regular have 1.6 times more Fat, 2.3 times more Saturated Fat, 1.5 times more Omega 3, 1.6 times more Omega 6 and 5.8 times more Sugars than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 1.4 times more Carbohydrate, 5.3 times more Fiber and 1.9 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber