Comparing Nutrients in 500 calories Crackers, toast thins, low sodium VS Crackers, flavored, fish-shaped

Weight per 500 calories

• Crackers, toast thins, low sodium: 113g
• Crackers, flavored, fish-shaped: 108g

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

Which food has more nutrients per 500 calories - Crackers, toast thins, low sodium or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Crackers, toast thins, low sodium	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.2g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	68.5% 1.1g	28.4% 0.45g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	54.6% 71g	130g per day for Men 19-50 years
Sugars	20% 14.6g	1.76% 1.27g	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	0.13% 0.097g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	13% 7.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.35mg	7.06% 0.092mg	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	9.33% 37.3μg	41.3% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.2μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	0% 0mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	16% 0.14mg	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	49.2% 3.94mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	NA	26.5% 0.61mg	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	43% 301mg	25.8% 180mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	7.85% 4.3μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.1% 3.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, toast thins, low sodium vs Crackers, flavored, fish-shaped:

• Crackers, toast thins, low sodium have 3.8 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 4.4 times more Vitamin B9 and 2.1 times more Vitamin E than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Crackers, flavored, fish-shaped have similar amounts of Vitamin K per 500 kcal.

Comparing minerals per 500 calories for Crackers, toast thins, low sodium vs Crackers, flavored, fish-shaped:

• Crackers, toast thins, low sodium have 2.4 times more Copper, 4.3 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium, 12.1 times more Selenium and 1.9 times more Zinc than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain more Calcium, 1.3 times more Iron and 5.2 times more Sodium than Crackers, toast thins, low sodium.

Comparison of macro-nutrients per 500 calories:

• Crackers, toast thins, low sodium have 1.6 times more Saturated Fat, 2.4 times more Omega 3, 2.3 times more Omega 6, 11.5 times more Sugars and 3.3 times more Fiber than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 1.5 times more Protein than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Crackers, toast thins, low sodium as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 500 kcal.