Comparing Nutrients in 5 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Wheat Bagels	Recommended Dietary Allowance
Energy	19.5% 564kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	70% 1.1g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	0% 0g	12% 8.67g	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	25% 9.5g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	18% 10g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	16% 0.21mg	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	29% 116μg	27% 108μg	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	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	11.2% 1.7mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.6% 26μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Wheat Bagels	Recommended Dietary Allowance
Calcium	0% 0mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	27.6% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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% 7.3mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	88% 2.03mg	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	39.7% 278mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	115% 1721mg	41.5% 622mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.38% 14g	1.44% 53.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Wheat Bagels per 5 oz

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

Lets compare vitamin content per 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs Wheat Bagels:

• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin E and 12.2 times more Vitamin K than Wheat Bagels.
• Both Crackers, saltines, whole wheat (includes multi-grain) and Wheat Bagels provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Wheat Bagels have insufficient amounts of Vitamin K
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Wheat Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Wheat Bagels:

• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.5 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Sodium and 1.3 times more Zinc than Wheat Bagels.
• While 5 oz of Wheat Bagels contain more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Wheat Bagels contain similar levels of Manganese and Selenium per five ounces.
• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.6 times more Energy, 7 times more Fat, 10.4 times more Omega 3, 7.5 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Fiber than Wheat Bagels.
• While 5 oz of Wheat Bagels contain more Sugars and 1.4 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).