Comparing Nutrients in 5 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	22.7% 658kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.6g	15.7% 15g	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	70% 1.1g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	74.4% 97g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	0% 0g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23.2% 0.3mg	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	29% 116μg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.6% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	104% 1040mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	42% 0.38mg	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	118% 9.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	92% 2.1mg	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	20.2% 142mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	NA	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Crackers, saltines, whole wheat (includes multi-grain):

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Crackers, saltines, whole wheat (includes multi-grain).

Comparing minerals per 5 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs Crackers, saltines, whole wheat (includes multi-grain):

• Crackers, cream, La Moderna Rikis Cream Crackers have more Calcium, 1.3 times more Iron and 2.8 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 2.4 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 1.6 times more Sodium than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 5 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers have 1.8 times more Fat, more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 39.5 times more Omega 3, 10.5 times more Omega 6 and 2.8 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Glucose and Sucrose in 5 oz.