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

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	21% 614kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	70% 1.1g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	74.4% 97g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	0% 0g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	25% 9.5g	38g per day for Men 19-50 years
Protein	36% 20g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23.2% 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	NA	29% 116μg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.6% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	42% 0.38mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	92% 2.1mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	NA	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.38% 14g	3700g per day for Men 19-50 years

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

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

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

• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of vitamins per 5 oz

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

• 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Sodium than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron and Zinc per five ounces.
• Both Crackers, snack, Goya Crackers as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, snack, Goya Crackers have 1.2 times more Fat, more Saturated Fat, more Sugars and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 20.8 times more Omega 3, 4.3 times more Omega 6 and 1.8 times more Fiber than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy and Carbohydrate per five ounces.