Comparing Nutrients in 5 ounces Crackers, snack, Goya Crackers VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Energy	21% 614kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	48% 62.2g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	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	0.92% 0.67g	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	% 0g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.4g	34.3% 13g	38g per day for Men 19-50 years
Protein	36% 20g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	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	100% 8.02mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	29.4% 206mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	NA	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS White Wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, snack, Goya Crackers versus 5 oz of White Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, snack, Goya Crackers vs White Wheat Bread:

• Both Crackers, snack, Goya Crackers and White Wheat Bread have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, snack, Goya Crackers vs White Wheat Bread:

• 5 ounces of Crackers, snack, Goya Crackers have 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Sodium and 1.2 times more Zinc than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 42.8 times more Calcium than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and White Wheat Bread contain similar levels of Copper, Iron, Manganese and Potassium per five ounces.
• 5 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, snack, Goya Crackers have 1.8 times more Energy, 6.2 times more Fat, 10 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Protein than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 2.2 times more Omega 3, 2.1 times more Sugars, 5.7 times more Fructose and 2.4 times more Fiber than Crackers, snack, Goya Crackers.