Comparing Nutrients in 5 ounces Crackers, saltines, low salt (includes oyster, soda, soup) VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	20.6% 597kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.84g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	38.7% 0.62g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	54% 70.3g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	8.43% 6.1g	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	0.45% 0.33g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	24% 13.5g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.42mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	6.98% 0.091mg	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	49.6% 198μg	39.3% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	1.77% 0.043μg	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	10.6% 1.6mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	17% 169mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	20% 0.18mg	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	91% 7.27mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	23.6% 0.54mg	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	22.5% 157mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	30% 1026mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	58.2% 32μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.15% 5.7g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Bread, white, commercially prepared, low sodium, no salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) versus 5 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B9, 3 times more Vitamin B12, 5.1 times more Vitamin E and 5 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.2 times more Copper, 1.7 times more Iron, 2.2 times more Manganese, 6.1 times more Potassium and 1.3 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• While 5 oz of Bread, white, commercially prepared, low sodium, no salt contain 3.5 times more Selenium and 1.5 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.6 times more Energy, 2.5 times more Fat, 2.5 times more Saturated Fat, 12.5 times more Omega 3, 5.1 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 5 oz of Bread, white, commercially prepared, low sodium, no salt contain 1.9 times more Sugars than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Protein per five ounces.