Comparing Nutrients in 500 calories Crackers, whole-wheat VS Croutons, plain

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Croutons, plain: 123g

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

Which food has more nutrients per 500 calories - Crackers, whole-wheat or Croutons, plain?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	8.36% 8.1g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	5.8% 1.86g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	5.37% 0.086g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	69.5% 90g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	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% 0g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	16.5% 6.27g	38g per day for Men 19-50 years
Protein	22% 12.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	63.8% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	2.46% 0.032mg	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	8.2% 32.8μg	40.5% 162μg	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% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Calcium	4.2% 42mg	9.34% 93mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	22.2% 0.2mg	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% 3.9mg	62.7% 5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	9.07% 38mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	26.7% 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	55.4% 388mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	4.5% 152mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	83.8% 46μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	57% 857mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	9.94% 1.1mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.18% 6.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, whole-wheat vs Croutons, plain:

• Crackers, whole-wheat have 1.8 times more Vitamin B5 and 6.8 times more Vitamin B6 than Croutons, plain.
• While Croutons, plain contain 3.6 times more Vitamin B1, 13.6 times more Vitamin B2 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Vitamin B3 per 500 kcal.
• Both Crackers, whole-wheat as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Crackers, whole-wheat vs Croutons, plain:

• Crackers, whole-wheat have 2.5 times more Copper, 3.4 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 2.8 times more Zinc than Croutons, plain.
• While Croutons, plain contain 2.2 times more Calcium, 1.3 times more Iron and 3.9 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat have 2 times more Fat, 1.3 times more Saturated Fat, 11.5 times more Omega 3, 4.8 times more Omega 6 and 1.9 times more Fiber than Croutons, plain.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Crackers, whole-wheat as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.