Comparing Nutrients in 5 ounces Cracker, meal VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Cracker, meal	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	18.7% 543kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	38% 6.45g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	20.5% 15g	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	1% 0.72g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 9.3g	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	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	57.8% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	54% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	16% 0.21mg	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	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	19.5% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	51% 0.46mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	48.3% 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% 147mg	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	28% 15.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Crackers, standard snack-type, sandwich, with peanut butter filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Cracker, meal versus 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling:

• 5 ounces of Cracker, meal have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.6 times more Vitamin B9 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.8 times more Vitamin B6, 4.8 times more Vitamin E and 31.7 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B3 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, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling:

• 5 ounces of Cracker, meal have 1.7 times more Iron, 1.2 times more Manganese and 3.9 times more Selenium than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.5 times more Calcium, 1.4 times more Copper, 2.3 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Potassium, 50.1 times more Sodium and 1.6 times more Zinc than Cracker, meal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracker, meal have more Omega 3 and 1.4 times more Carbohydrate than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.3 times more Energy, 14.4 times more Fat, 17.7 times more Saturated Fat, 6.7 times more Omega 6 and 31.8 times more Sugars than Cracker, meal.
• Both Cracker, meal and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3