Comparing Nutrients in 500 calories Croutons, plain VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 500 calories

• Croutons, plain: 123g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g

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

Discover which food has more nutrients per 500 calories - Croutons, plain or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Croutons, plain	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.36% 8.1g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.86g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	5.37% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	14.7% 10.6g	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	0.71% 0.52g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.65g	g per day for Men 19-50 years
Fiber	16.5% 6.27g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	26% 14.6g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.8% 0.77mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	11.5% 0.15mg	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	40.5% 162μg	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	9.34% 93mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	36.4% 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	62.7% 5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	9.07% 38mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	34.5% 0.79mg	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	20% 141mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	4.5% 152mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	9.94% 1.1mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.76g	0.08% 2.97g	3700g per day for Men 19-50 years

Croutons, Plain VS Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Croutons, plain or Crackers, standard snack-type, sandwich, with peanut butter filling?

Lets compare vitamin content per 500 calories of Croutons, plain vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 500 calories of Croutons, plain have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B9 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 4.7 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Croutons, plain have insufficient amounts of Vitamin B6
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B5
• Both Croutons, plain as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Croutons, plain vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 500 calories of Croutons, plain have 1.8 times more Iron and 4.2 times more Selenium than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.6 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese and 2 times more Phosphorus than Croutons, plain.
• Both Croutons, plain and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Sodium per 500 calories.
• 500 calories of Croutons, plain lack sufficient amounts of Magnesium and Zinc
• Both Croutons, plain as well as Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Croutons, plain have 1.5 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.1 times more Fat, 2.6 times more Saturated Fat and 3.1 times more Omega 6 than Croutons, plain.
• Both Croutons, plain and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Croutons, plain provide inadequate amounts of Omega 6
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Fiber
• Both Croutons, plain as well as Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 in 500 calories.