Comparing Nutrients in 500 calories Crackers, wheat, regular VS Crackers, wheat, sandwich, with peanut butter filling

Weight per 500 calories

• Crackers, wheat, regular: 110g
• Crackers, wheat, sandwich, with peanut butter filling: 101g

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

Which food has more nutrients per 500 calories - Crackers, wheat, regular or Crackers, wheat, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Crackers, wheat, regular	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	67.8% 1.1g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	50% 8.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.8% 77.7g	42% 54.3g	130g per day for Men 19-50 years
Sugars	23.5% 17g	NA	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	0.64% 0.46g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	20% 7.6g	11.7% 4.44g	38g per day for Men 19-50 years
Protein	14.3% 8.02g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	10.6% 0.14mg	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	10.4% 41.8μg	17.7% 70.7μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	10% 101mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	6.17% 0.056mg	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	36.3% 2.9mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	9.14% 38.4mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	30.8% 0.71mg	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	47.4% 332mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	51.2% 768mg	54.3% 815mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.082% 3.02g	0.093% 3.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, wheat, regular vs Crackers, wheat, sandwich, with peanut butter filling:

• Crackers, wheat, regular have 1.9 times more Vitamin B6 than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Vitamin B5 per 500 kcal.
• Both Crackers, wheat, regular as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Crackers, wheat, regular vs Crackers, wheat, sandwich, with peanut butter filling:

• Crackers, wheat, regular have 5.4 times more Copper, 2.1 times more Magnesium, 2.4 times more Manganese and 2.2 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.7 times more Calcium and 2 times more Selenium than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Iron, Phosphorus, Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, wheat, regular have 2.6 times more Omega 3, 1.4 times more Carbohydrate and 1.7 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.5 times more Fat, 1.3 times more Saturated Fat and 1.7 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Crackers, wheat, regular as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.