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

Weight per 500 calories

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

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, whole-wheat?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.8% 0.77mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	1.9% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	16.7% 0.22mg	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	8.2% 32.8μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.5% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	9.34% 93mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	54.6% 0.49mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	9.07% 38mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	110% 2.5mg	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	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	4.5% 152mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	9.94% 1.1mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.18% 6.76g	0.093% 3.44g	3700g per day for Men 19-50 years

Croutons, Plain VS Crackers, Whole-wheat Nutrients Per 500 Kcal

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

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

• 500 calories of Croutons, plain have 3.6 times more Vitamin B1, 13.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 1.8 times more Vitamin B5 and 6.8 times more Vitamin B6 than Croutons, plain.
• 500 calories of Croutons, plain have insufficient amounts of Vitamin B6
• 500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Croutons, plain as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Croutons, plain have 1.3 times more Iron and 3.9 times more Selenium than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 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.
• Both Croutons, plain and Crackers, whole-wheat contain similar levels of Sodium per 500 calories.
• 500 calories of Croutons, plain lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Croutons, plain as well as Crackers, whole-wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Crackers, whole-wheat contain 2 times more Fat, 11.5 times more Omega 3, 4.8 times more Omega 6 and 1.9 times more Fiber than Croutons, plain.
• Both Croutons, plain and Crackers, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Croutons, plain provide inadequate amounts of Omega 3 and Omega 6