Comparing Nutrients in 5 ounces Crackers, sandwich-type, peanut butter filled, reduced fat VS Toasted Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	21.4% 619kcal	10% 291kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	55.5% 9.43g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	40% 52g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	5.6% 4.05g	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	10.4% 3.97g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	21% 12g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Toasted Sprouted 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	53.6% 0.64mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	23% 0.3mg	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	39.3% 157μg	0% 0μg	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	17.6% 2.64mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	35.6% 0.32mg	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	53% 4.25mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	19.6% 137mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.6μg	84% 46.2μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.36% 13.2g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, sandwich-type, peanut butter filled, reduced fat VS Toasted Sprouted Wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, sandwich-type, peanut butter filled, reduced fat versus 5 oz of Toasted Sprouted Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat vs Toasted Sprouted Wheat Bread:

• 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B9, 5.2 times more Vitamin E and 2.5 times more Vitamin K than Toasted Sprouted Wheat Bread.
• While 5 oz of Toasted Sprouted Wheat Bread contain 2.9 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• 5 ounces of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B9 and Vitamin K
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, sandwich-type, peanut butter filled, reduced fat vs Toasted Sprouted Wheat Bread:

• 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.5 times more Iron and 1.2 times more Sodium than Toasted Sprouted Wheat Bread.
• While 5 oz of Toasted Sprouted Wheat Bread contain 1.7 times more Copper, 2.4 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 2 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 2.1 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Carbohydrate and 3.9 times more Sugars than Toasted Sprouted Wheat Bread.
• While 5 oz of Toasted Sprouted Wheat Bread contain 2 times more Fiber and 1.7 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• 5 ounces of Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6