Comparing Nutrients in 500 calories Crackers, toast thins, low sodium VS English muffins, whole grain white

Weight per 500 calories

• Crackers, toast thins, low sodium: 113g
• English muffins, whole grain white: 204g

Crackers, toast thins, low sodium have 1.8 times more energy per 100g than English muffins, whole grain white. It has very high energy density when compared to other foods. English muffins, whole grain white having above average energy density.

Discover which food has more nutrients per 500 calories - Crackers, toast thins, low sodium or English muffins, whole grain white?

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Crackers, toast thins, low sodium	English muffins, whole grain white	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0% 0g	32g per day for Men 19-50 years
Omega 3	68.5% 1.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	78.8% 102g	130g per day for Men 19-50 years
Sugars	20% 14.6g	4.93% 3.57g	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	29% 11g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	13% 7.3g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.35mg	8.8% 0.11mg	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	35.7% 143μg	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	12.7% 1.9mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.2μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	0% 0mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	37% 0.33mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	43% 301mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	52.5% 788mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	2.18% 80.6g	3700g per day for Men 19-50 years

Crackers, Toast Thins, Low Sodium VS English Muffins, Whole Grain White Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, toast thins, low sodium or English muffins, whole grain white?

Lets compare vitamin content per 500 calories of Crackers, toast thins, low sodium vs English muffins, whole grain white:

• 500 calories of Crackers, toast thins, low sodium have 3 times more Vitamin B6, 3.7 times more Vitamin E and 6.7 times more Vitamin K than English muffins, whole grain white.
• While 500 kcal of English muffins, whole grain white contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.8 times more Vitamin B9 than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and English muffins, whole grain white provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Crackers, toast thins, low sodium have insufficient amounts of Vitamin B9
• 500 calories of English muffins, whole grain white have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Crackers, toast thins, low sodium as well as English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, toast thins, low sodium vs English muffins, whole grain white:

• 500 calories of Crackers, toast thins, low sodium have 1.7 times more Magnesium, 1.3 times more Potassium and 1.5 times more Selenium than English muffins, whole grain white.
• While 500 kcal of English muffins, whole grain white contain more Calcium, 1.3 times more Iron and 3.9 times more Sodium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and English muffins, whole grain white contain similar levels of Copper, Phosphorus and Zinc per 500 calories.
• 500 calories of Crackers, toast thins, low sodium lack sufficient amounts of Calcium
• 500 calories of English muffins, whole grain white lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, toast thins, low sodium have 5.1 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 4.1 times more Sugars and 1.5 times more Fiber than English muffins, whole grain white.
• While 500 kcal of English muffins, whole grain white contain 1.3 times more Carbohydrate and 2 times more Protein than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and English muffins, whole grain white offer comparable quantities of Energy per 500 calories.
• 500 calories of English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6