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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	21.2% 615kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	59.3% 77g	130g per day for Men 19-50 years
Sugars	NA	NA	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	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	23.3% 13g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	6.87% 0.089mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	17% 169mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	21.7% 0.2mg	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	96% 7.65mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	26% 0.6mg	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	21.3% 149mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	72.4% 1086mg	35.5% 533mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	1.16% 43g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) versus 5 oz of Bread, white, commercially prepared, toasted, 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, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.7 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Copper, 1.6 times more Iron, 1.7 times more Manganese and 2 times more Sodium than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.5 times more Energy, 3 times more Fat, 3.3 times more Saturated Fat, 2.2 times more Omega 3, 2 times more Omega 6 and 1.3 times more Carbohydrate than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Protein per five ounces.