Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	19.2% 557kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	7.14% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	83.7% 109g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	9.52% 6.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	26.6% 15g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	41.4% 0.54mg	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	44% 176μg	35.4% 142μg	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	6% 5.4mg	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	1.13% 0.17mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11.5% 0.1mg	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	137% 11mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	NA	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	23% 160mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.2 times more Vitamin B9 and 12.3 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 4.5 times more Vitamin B6, more Vitamin C and 4.4 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Vitamin B2 per 5 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 2 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 2.4 times more Sodium and 3.4 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2 times more Calcium and 1.7 times more Magnesium than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Omega 3, 1.8 times more Fiber and 2.6 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.7 times more Fat, 5.7 times more Saturated Fat, 1.3 times more Omega 6 and 12.8 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.