Comparing Nutrients in 5 ounces Crackers, toast thins, low sodium VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Crackers, toast thins, low sodium	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	21.6% 627kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.57g	0% 0g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	63.8% 11g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	0% 0g	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	36% 13.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16.3% 9.14g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	17.4% 0.23mg	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	11.7% 46.8μg	34% 136μg	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	16% 2.4mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	0% 0mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	29.6% 0.27mg	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	61.7% 4.93mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	54% 377mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	1.53% 56.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Whole Wheat French Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, toast thins, low sodium versus 5 oz of Whole Wheat French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, toast thins, low sodium vs Whole Wheat French Bread:

• 5 ounces of Crackers, toast thins, low sodium have 1.9 times more Vitamin B6, 5.6 times more Vitamin E and 39.4 times more Vitamin K than Whole Wheat French Bread.
• While 5 oz of Whole Wheat French or Vienna Bread contain 1.4 times more Vitamin B1, 2 times more Vitamin B2 and 2.9 times more Vitamin B9 than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Whole Wheat French Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Whole Wheat French Bread have insufficient amounts of Vitamin K
• Both Crackers, toast thins, low sodium as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, toast thins, low sodium vs Whole Wheat French Bread:

• 5 ounces of Crackers, toast thins, low sodium have 1.6 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Whole Wheat French Bread.
• While 5 oz of Whole Wheat French or Vienna Bread contain more Calcium and 2.1 times more Sodium than Crackers, toast thins, low sodium.
• 5 ounces of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, toast thins, low sodium have 1.8 times more Energy, 15.5 times more Fat, more Saturated Fat, 27.7 times more Omega 3, 14.1 times more Omega 6, 1.4 times more Carbohydrate, more Sugars and 2.3 times more Fiber than Whole Wheat French Bread.
• While 5 oz of Whole Wheat French or Vienna Bread contain 1.3 times more Protein than Crackers, toast thins, low sodium.