Comparing Nutrients in 5 ounces White Wheat Bread VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	White Wheat Bread	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	11.6% 337kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	28.5% 27.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62.2g	70.7% 92g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	20.4% 14.8g	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	2.15% 1.56g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	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	18% 10g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, cream, La Moderna Rikis Cream Crackers	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.2% 1.13μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	97% 970mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	17.8% 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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	52% 1.2mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	NA	55μg per day for Men 19-50 years
Sodium	45% 678mg	71% 1066mg	1500mg per day for Men 19-50 years
Zinc	12.2% 1.35mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, cream, La Moderna Rikis Cream Crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of White Wheat Bread versus 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers 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, La Moderna Rikis Cream Crackers:

• 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than White Wheat Bread.
• 5 ounces of White Wheat Bread have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for White Wheat Bread vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 5 ounces of White Wheat Bread have 1.3 times more Copper than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.4 times more Iron, 1.3 times more Manganese, 1.6 times more Sodium and 4.3 times more Zinc than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Wheat Bread have 4.2 times more Omega 3, 1.4 times more Omega 6, 2.5 times more Fructose, 3.8 times more Fiber and 1.5 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.9 times more Energy, 9.1 times more Fat, 4.2 times more Saturated Fat, 1.5 times more Carbohydrate and 2.1 times more Sugars than White Wheat Bread.
• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3