Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	25% 723kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.5g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.9g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	77% 100g	130g per day for Men 19-50 years
Sugars	16% 11.6g	30.3% 22g	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	0.57% 0.41g	0.82% 0.6g	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	% 0.67g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 9.85g	% 16.7g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	17% 9.4g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	26.6% 0.35mg	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	32.6% 130μg	13.5% 54μg	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	28.6% 4.3mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	17% 170mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	43% 0.39mg	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	71.4% 5.7mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	95% 2.2mg	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	50.2% 352mg	61% 428mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	68.6% 1029mg	66% 991mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.11% 3.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, regular vs Crackers, wheat, regular:

• Crackers, standard snack-type, regular have 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.4 times more Vitamin B9, 2 times more Vitamin E and 4.9 times more Vitamin K than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.4 times more Vitamin B5 and 3.9 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Vitamin B3 per 5 oz.
• Both Crackers, standard snack-type, regular as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular vs Crackers, wheat, regular:

• Crackers, standard snack-type, regular have 1.3 times more Calcium and 1.5 times more Iron than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 2.6 times more Copper, 4 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium, 1.5 times more Selenium and 3.3 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Phosphorus and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, standard snack-type, regular have 1.6 times more Fat, 1.7 times more Saturated Fat, 1.6 times more Omega 3 and 1.5 times more Omega 6 than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.9 times more Sugars and 3 times more Fiber than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Crackers, standard snack-type, regular as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.