Comparing Nutrients in 500 calories Crackers, whole-wheat, low salt VS Crackers, standard snack-type, regular, low salt

Weight per 500 calories

• Crackers, whole-wheat, low salt: 113g
• Crackers, standard snack-type, regular, low salt: 100g

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, whole-wheat, low salt or Crackers, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	12% 3.83g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	40.8% 0.65g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	52% 8.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	2.46% 1.8g	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	31% 12g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	4.06% 0.053mg	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	7.9% 31.6μg	22.4% 89.6μg	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	6.47% 0.97mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.37μg	5.23% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	55.7% 0.5mg	23.6% 0.21mg	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	43.5% 3.48mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	24% 0.55mg	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	47.6% 333mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	14.3% 215mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	0.094% 3.5g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Low Salt VS Crackers, Standard Snack-type, Regular, Low Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, low salt or Crackers, standard snack-type, regular, low salt?

Lets compare vitamin content per 500 calories of Crackers, whole-wheat, low salt vs Crackers, standard snack-type, regular, low salt:

• 500 calories of Crackers, whole-wheat, low salt have 1.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.9 times more Vitamin B6 than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B9 and 2.1 times more Vitamin E than Crackers, whole-wheat, low salt.
• 500 calories of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 500 calories of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Crackers, whole-wheat, low salt as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Crackers, whole-wheat, low salt vs Crackers, standard snack-type, regular, low salt:

• 500 calories of Crackers, whole-wheat, low salt have 2.4 times more Copper, 4.2 times more Magnesium, 4.6 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Selenium and 3.6 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 2.1 times more Calcium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Crackers, standard snack-type, regular, low salt contain similar levels of Iron and Sodium per 500 calories.
• 500 calories of Crackers, whole-wheat, low salt lack sufficient amounts of Calcium and Potassium
• 500 calories of Crackers, standard snack-type, regular, low salt lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat, low salt have 1.3 times more Carbohydrate, 7.4 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 1.3 times more Fat, 1.5 times more Omega 3 and 1.3 times more Omega 6 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Crackers, standard snack-type, regular, low salt provide inadequate amounts of Fiber