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

Weight per 500 calories

• Crackers, standard snack-type, regular, low salt: 100g
• 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, standard snack-type, regular, low salt or Crackers, whole-wheat, low salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	40.8% 0.65g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	52% 8.83g	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	46.7% 60.8g	59.6% 77.4g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	4.2% 1.6g	31% 12g	38g per day for Men 19-50 years
Protein	13% 7.37g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	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	34% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.06% 0.053mg	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	22.4% 89.6μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.5% 2.02mg	6.47% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.27μg	7.8% 9.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	12% 120mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	45% 3.6mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	32.4% 227mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	12% 6.57μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	14.3% 215mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.082% 3.05g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, regular, low salt have 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B9 and 2.1 times more Vitamin E than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.5 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, whole-wheat, low salt 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, low salt vs Crackers, whole-wheat, low salt:

• Crackers, standard snack-type, regular, low salt have 2.1 times more Calcium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.4 times more Copper, 4.2 times more Magnesium, 4.6 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Selenium and 3.6 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, whole-wheat, low salt have similar amounts of Iron, Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, regular, low salt have 1.3 times more Fat, 1.5 times more Omega 3 and 1.3 times more Omega 6 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.3 times more Carbohydrate, 7.4 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, whole-wheat, low salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.