Comparing Nutrients in 5 ounces Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	14.3% 415kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	70.8% 92g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	16.8% 6.38g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.57mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15% 0.19mg	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	33.7% 135μg	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	17% 169mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	50% 0.45mg	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	59% 4.72mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	110% 2.52mg	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	21% 146mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	NA	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	35.5% 533mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, wheat, low salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt versus 5 oz of Crackers, wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, wheat, low salt:

• 5 ounces of Bread, white, commercially prepared, toasted, low sodium no salt have 1.9 times more Vitamin B9 than Crackers, wheat, low salt.
• While 5 oz of Crackers, wheat, low salt contain 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, wheat, low salt provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Crackers, wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, wheat, low salt:

• 5 ounces of Bread, white, commercially prepared, toasted, low sodium no salt have 2.4 times more Calcium and 2 times more Sodium than Crackers, wheat, low salt.
• While 5 oz of Crackers, wheat, low salt contain 2.3 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 4.2 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Bread, white, commercially prepared, toasted, low sodium no salt.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, low salt contain 1.6 times more Energy, 5.2 times more Fat, 5.8 times more Saturated Fat, 3.6 times more Omega 3 and 3.4 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, wheat, low salt offer comparable quantities of Carbohydrate and Protein per five ounces.