Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular, low salt VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	24.5% 712kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.35g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	50% 65.2g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.78% 0.075mg	4.7% 0.061mg	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	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	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	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	17% 170mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	20.3% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	22% 0.51mg	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	27% 189mg	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	44% 658mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, regular, low salt versus 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) 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 English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 5 ounces of Crackers, standard snack-type, regular, low salt have 1.2 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.6 times more Vitamin B5 than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Crackers, standard snack-type, regular, low salt as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular, low salt vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 5 ounces of Crackers, standard snack-type, regular, low salt have 2.3 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 2.7 times more Potassium than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 2.1 times more Sodium than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, regular, low salt have 2.1 times more Energy, 14.1 times more Fat, 14.6 times more Saturated Fat, 8.7 times more Omega 3, 10.9 times more Omega 6 and 1.3 times more Carbohydrate than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.7 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) offer comparable quantities of Protein per five ounces.