Comparing Nutrients in 5 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	24% 700kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	9.14% 2.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	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	63.7% 82.8g	76% 99g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	1% 0.72g	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	% 3.9g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 9.3g	% 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	29% 16.3g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.8% 0.69mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	30.5% 122μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	19.5% 2.9mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	32% 38.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	49% 3.93mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	55.5% 388mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	0.11% 4.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Crackers, whole-wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Crackers, whole-wheat:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.7 times more Vitamin B1, 12.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 1.5 times more Vitamin E than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Crackers, whole-wheat:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.3 times more Calcium than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 1.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.6 times more Potassium and 2.3 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, whole-wheat contain similar levels of Iron, Phosphorus, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 1.7 times more Fat, 2.3 times more Saturated Fat and 8.8 times more Sugars than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain more Omega 3, 1.3 times more Omega 6 and 4.5 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Crackers, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3