Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup) VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	20.4% 593kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	7.32% 2.34g	9.14% 2.92g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	51% 8.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	76% 99g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	2.33% 1.7g	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	0.37% 0.27g	0% 0g	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	% 0.17g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	24% 13.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	20% 0.26mg	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	47.5% 190μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	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	11% 1.63mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	32% 38.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	66% 0.6mg	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	99% 7.9mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	133% 3.05mg	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	20.7% 145mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	26.5% 14.6μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.11% 4.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Crackers, whole-wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines (includes oyster, soda, soup) versus 5 oz of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines (includes oyster, soda, soup) vs Crackers, whole-wheat:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 3.9 times more Vitamin B1, 23.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.8 times more Vitamin B9 and more Vitamin B12 than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat provide similar amounts of Vitamin E and Vitamin K per five ounces.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines (includes oyster, soda, soup) vs Crackers, whole-wheat:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.7 times more Iron than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 1.9 times more Calcium, 3 times more Copper, 4.8 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium and 3.8 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat contain similar levels of Selenium and Sodium per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, whole-wheat contain 1.6 times more Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 3.7 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per five ounces.