Comparing Nutrients in 5 ounces Cracker, meal VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Cracker, meal	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	18.7% 543kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	38.6% 37.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	24.6% 7.9g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	96% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	67% 87g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 9.85g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	23.5% 13g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	6.87% 0.089mg	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	48% 193μg	32.6% 130μg	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	4.06% 0.61mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	16.4% 0.15mg	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	82.2% 6.58mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	30.3% 0.7mg	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% 147mg	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	68.6% 1029mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Crackers, standard snack-type, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Cracker, meal versus 5 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cracker, meal vs Crackers, standard snack-type, regular:

• 5 ounces of Cracker, meal have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.6 times more Vitamin B6, 7 times more Vitamin E and 231 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, regular provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Cracker, meal have insufficient amounts of Vitamin K
• Both Cracker, meal as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cracker, meal vs Crackers, standard snack-type, regular:

• 5 ounces of Cracker, meal have 2.2 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 6.3 times more Selenium and 1.4 times more Zinc than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 5.2 times more Calcium, 2.4 times more Phosphorus and 45.4 times more Sodium than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, regular contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracker, meal have 1.3 times more Carbohydrate and 1.4 times more Protein than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.3 times more Energy, 15.5 times more Fat, 20.5 times more Saturated Fat, 39.6 times more Omega 3, 16.9 times more Omega 6 and 24.8 times more Sugars than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, regular offer comparable quantities of Fiber per five ounces.