Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular, low salt VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	24.5% 712kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.35g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	59.3% 77g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	NA	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	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	18.7% 10.5g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.78% 0.075mg	6.87% 0.089mg	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% 128μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	17% 170mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	21.7% 0.2mg	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	63.8% 5.1mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	26% 0.6mg	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	46% 323mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	17% 9.36μg	NA	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	35.5% 533mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS Bread, white, commercially prepared, toasted, low sodium no salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, regular, low salt versus 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, regular, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of vitamins per 5 oz
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, toasted, low sodium no salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Crackers, standard snack-type, regular, low salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 5 ounces of Crackers, standard snack-type, regular, low salt have 1.5 times more Copper, 1.3 times more Manganese, 2.2 times more Phosphorus and 2.7 times more Potassium than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.7 times more Sodium than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Calcium, Iron, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, regular, low salt have 1.7 times more Energy, 6.3 times more Fat, 4.2 times more Saturated Fat, 16.8 times more Omega 3 and 11.4 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Carbohydrate and Protein per five ounces.