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

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 114g

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, with whole wheat or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	44.8% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	56% 72.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	17.5% 12.7g	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	0.27% 0.19g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 10.5g	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	8.43% 3.2g	38g per day for Men 19-50 years
Protein	14% 7.87g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	6.42% 0.084mg	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	15.7% 62.6μg	31.8% 127μg	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	21% 3.13mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	18% 180mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	16.5% 0.15mg	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	49.3% 3.94mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	NA	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	55% 384mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	48.7% 731mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.29% 10.7g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Crackers, Sandwich-type, Peanut Butter Filled, Reduced Fat Nutrients Per 500 Kcal

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

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

• 500 calories of Crackers, standard snack-type, with whole wheat have 1.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin E and 4.5 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, standard snack-type, with whole wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat 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, with whole wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 500 calories of Crackers, standard snack-type, with whole wheat have more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 3.5 times more Phosphorus and 1.6 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.4 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron and Sodium per 500 calories.
• 500 calories of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Crackers, standard snack-type, with whole wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, standard snack-type, with whole wheat have 1.5 times more Saturated Fat, 14 times more Omega 3 and 1.7 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Omega 3 and Fiber