Comparing Nutrients in 5 ounces Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	21.2% 615kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	8.86% 2.84g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	4.34% 3.15g	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	0.45% 0.33g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.1g	38g per day for Men 19-50 years
Protein	23.3% 13g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	6.54% 0.085mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	17% 169mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	24.6% 0.22mg	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	91% 7.27mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	51.6% 1.2mg	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	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	30% 1026mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	72.4% 1086mg	18.7% 281mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.15% 5.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Crackers, saltines, low salt (includes oyster, soda, soup) 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 Crackers, saltines, low salt (includes oyster, soda, soup) 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 Crackers, saltines, low salt (includes oyster, soda, soup):

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Vitamin B2 than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.6 times more Vitamin B6 and more Vitamin B12 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.3 times more Copper and 3.9 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 5.7 times more Potassium than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.3 times more Fat and 1.5 times more Saturated Fat than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 5.1 times more Omega 3 and 2.3 times more Omega 6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.