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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Wheat Bagels	Recommended Dietary Allowance
Energy	22.7% 658kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.6g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	12% 8.67g	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	2.15% 1.56g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	18% 10g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.2% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Wheat Bagels	Recommended Dietary Allowance
Calcium	104% 1040mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	27.6% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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	118% 9.4mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	88% 2.03mg	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	20.2% 142mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	NA	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	41.5% 622mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	1.44% 53.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers versus 5 oz of Wheat Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Wheat Bagels:

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

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

• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have 36.7 times more Calcium, 2.4 times more Iron, 1.7 times more Sodium and 3.7 times more Zinc than Wheat Bagels.
• While 5 oz of Wheat Bagels contain 1.5 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have 1.9 times more Energy, 12.7 times more Fat, more Saturated Fat, 1.3 times more Carbohydrate and 1.7 times more Sugars than Wheat Bagels.
• While 5 oz of Wheat Bagels contain 3.8 times more Omega 3, 1.4 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3