Comparing Nutrients in 5 ounces Toasted Sprouted Wheat Bread VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	10% 291kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	24.4% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	55.5% 9.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	69.2% 90g	130g per day for Men 19-50 years
Sugars	5.6% 4.05g	21.7% 15.7g	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	21.3% 8.08g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	36% 20.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	41.5% 6.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	7.96% 0.1mg	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	0% 0μg	39.3% 157μg	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	3.4% 0.51mg	17.6% 2.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	20.5% 0.18mg	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	36.5% 2.9mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	39% 272mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	50.3% 27.6μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	60.4% 906mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.36% 13.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sprouted Wheat Bread VS Crackers, sandwich-type, peanut butter filled, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sprouted Wheat Bread versus 5 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sprouted Wheat Bread vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 5 ounces of Toasted Sprouted Wheat Bread have 2.9 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 5 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B9, 5.2 times more Vitamin E and 2.5 times more Vitamin K than Toasted Sprouted Wheat Bread.
• 5 ounces of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B9 and Vitamin K
• Both Toasted Sprouted Wheat Bread as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sprouted Wheat Bread vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 5 ounces of Toasted Sprouted Wheat Bread have 1.7 times more Copper, 2.4 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 2 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 5 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.5 times more Iron than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Sodium per five ounces.
• Both Toasted Sprouted Wheat Bread as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sprouted Wheat Bread have 2 times more Fiber and 1.7 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 5 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.1 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Carbohydrate and 3.9 times more Sugars than Toasted Sprouted Wheat Bread.
• 5 ounces of Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6