Comparing Nutrients in 5 ounces White Wheat Bread VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	11.6% 337kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	23.8% 7.6g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62.2g	70.4% 91g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	18.3% 13.3g	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	5.28% 3.83g	1.86% 1.35g	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	% 2.13g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.8g	g per day for Men 19-50 years
Fiber	34.3% 13g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	27% 15g	17.7% 9.94g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	35.2% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	7.1% 0.092mg	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	45% 180μg	53% 211μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27% 0.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	97% 970mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	17.5% 0.16mg	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	86.6% 6.93mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	48% 1.1mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	45% 678mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	12.2% 1.35mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, cream, Gamesa Sabrosas per 5 oz

Compare the macro and micronutrient content in 5 oz of White Wheat Bread versus 5 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Wheat Bread vs Crackers, cream, Gamesa Sabrosas:

• 5 ounces of White Wheat Bread have 1.7 times more Vitamin B1 and 1.2 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain more Vitamin B12, 4.2 times more Vitamin E and 2.3 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of White Wheat Bread have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for White Wheat Bread vs Crackers, cream, Gamesa Sabrosas:

• 5 ounces of White Wheat Bread have 26.3 times more Calcium, 1.3 times more Copper, 1.7 times more Selenium and 1.4 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain 1.5 times more Iron and 2.4 times more Sodium than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Wheat Bread have 1.8 times more Omega 3, 2.8 times more Fructose, 3.8 times more Fiber and 1.5 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain 2 times more Energy, 9.5 times more Fat, 8.5 times more Saturated Fat, 2.7 times more Omega 6, 1.5 times more Carbohydrate and 1.9 times more Sugars than White Wheat Bread.