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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Energy	19.5% 564kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	70% 1.1g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	7.33% 1.25g	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	48% 62.2g	130g per day for Men 19-50 years
Sugars	0% 0g	9.78% 7.1g	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	NA	5.28% 3.83g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.5g	34.3% 13g	38g per day for Men 19-50 years
Protein	18% 10g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	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	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	8.72% 0.11mg	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	45% 180μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.6% 26μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	White Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	23.5% 0.21mg	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% 7.3mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	39% 0.9mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	115% 1721mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	0.38% 14g	1.5% 56g	3700g per day for Men 19-50 years

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

• Crackers, saltines, whole wheat (includes multi-grain) have 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin E and 2.4 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 1.5 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Crackers, saltines, whole wheat (includes multi-grain) have 1.8 times more Copper, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.5 times more Zinc than White Wheat Bread.
• While White Wheat Bread contains more Calcium and 4 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and White Wheat Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.7 times more Energy, 5 times more Fat, 9.5 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Carbohydrate than White Wheat Bread.
• While White Wheat Bread contains more Saturated Fat, more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.