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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	25% 723kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.5g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.9g	9.14% 2.92g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	51% 8.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	76% 99g	130g per day for Men 19-50 years
Sugars	16% 11.6g	2.33% 1.7g	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% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 9.85g	% 1.2g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	17% 9.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, whole-wheat	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	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	20% 0.26mg	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	9.92% 39.7μg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	32% 38.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	17% 170mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	66% 0.6mg	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	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	133% 3.05mg	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	67% 469mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	68.6% 1029mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.11% 4.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Crackers, whole-wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, regular versus 5 oz of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Crackers, standard snack-type, regular have 2.3 times more Vitamin B1, 21.7 times more Vitamin B2, 3.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.5 times more Vitamin K than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, standard snack-type, regular as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Crackers, standard snack-type, regular have 3.3 times more Calcium and 1.2 times more Iron than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 4 times more Copper, 6.1 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, regular have 1.9 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 3, 1.9 times more Omega 6 and 6.9 times more Sugars than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 4.5 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat offer comparable quantities of Energy and Carbohydrate per five ounces.