Comparing Nutrients in 5 ounces Crackers, sandwich-type, peanut butter filled, reduced fat VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	English muffins, whole grain white	Recommended Dietary Allowance
Energy	21.4% 619kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.6g	2.56% 2.5g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	3.42% 2.5g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	21% 12g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	English muffins, whole grain white	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	18.6% 3mg	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	6.1% 0.079mg	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	25% 99μg	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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	0% 0mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	26% 0.23mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	11% 46.8mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.6μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.36% 13.2g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, sandwich-type, peanut butter filled, reduced fat VS English muffins, whole grain white 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 English muffins, whole grain white 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 English muffins, whole grain white:

• 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 7.4 times more Vitamin E and 1.3 times more Vitamin K than English muffins, whole grain white.
• 5 ounces of English muffins, whole grain white have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as English muffins, whole grain white 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 English muffins, whole grain white:

• 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.7 times more Sodium than English muffins, whole grain white.
• While 5 oz of English muffins, whole grain white contain more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus and 1.4 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and English muffins, whole grain white contain similar levels of Iron, Magnesium, Potassium and Selenium per five ounces.
• 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.8 times more Energy, 9.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.3 times more Carbohydrate and 6.3 times more Sugars than English muffins, whole grain white.
• While 5 oz of English muffins, whole grain white contain 1.3 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and English muffins, whole grain white offer comparable quantities of Protein per five ounces.
• 5 ounces of English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6