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

Weight per 500 calories

• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g
• 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, sandwich, with peanut butter filling or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	61.7% 0.99g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	45.5% 59g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	0.71% 0.52g	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	% 2.8g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 6.65g	% 1g	g per day for Men 19-50 years
Fiber	6.13% 2.33g	31.7% 12g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	1.9% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	21.8% 87μg	8.2% 32.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	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	14% 2.1mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	26.5% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	8.2% 82mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	35% 2.8mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	39.6% 277mg	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	54% 811mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.08% 2.97g	0.093% 3.44g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling VS Crackers, Whole-wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, sandwich, with peanut butter filling or Crackers, whole-wheat?

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

• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.3 times more Vitamin B1, 11.2 times more Vitamin B2, 2.7 times more Vitamin B9 and 1.3 times more Vitamin E than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.3 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, whole-wheat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B5 and Vitamin K
• 500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Crackers, whole-wheat:

• 500 kcal of Crackers, whole-wheat contain 1.5 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, whole-wheat contain similar levels of Selenium and Sodium per 500 calories.
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Potassium
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Crackers, whole-wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have 1.5 times more Fat, 2 times more Saturated Fat and 7.6 times more Sugars than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain more Omega 3, 1.5 times more Omega 6, 1.4 times more Carbohydrate and 5.2 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, whole-wheat offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 and Fiber