Comparing Nutrients in 5 ounces Crackers, toast thins, low sodium VS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Crackers, toast thins, low sodium	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	21.6% 627kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	1.93% 1.87g	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	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	63.8% 11g	2% 0.34g	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	81% 105g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	20.6% 15g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	16.3% 9.14g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Pancakes, whole wheat, dry mix, incomplete	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	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	70% 11mg	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	12.4% 0.16mg	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	29.8% 119μg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	0% 0mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	44.7% 0.4mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	28.3% 119mg	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	160% 1118mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	154% 2313mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Pancakes, whole wheat, dry mix, incomplete per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, toast thins, low sodium versus 5 oz of Pancakes, whole wheat, dry mix, incomplete 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 Pancakes, whole wheat, dry mix, incomplete:

• 5 ounces of Crackers, toast thins, low sodium have 2.7 times more Vitamin B6, 6.3 times more Vitamin E and 25.1 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain 7 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Pancakes, whole wheat, dry mix, incomplete provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, toast thins, low sodium as well as Pancakes, whole wheat, dry mix, incomplete 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 Pancakes, whole wheat, dry mix, incomplete:

• 5 ounces of Crackers, toast thins, low sodium have 1.2 times more Magnesium and 2.4 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain more Calcium, 2 times more Iron, 3 times more Phosphorus and 9.2 times more Sodium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Pancakes, whole wheat, dry mix, incomplete contain similar levels of Copper, Potassium and Zinc per five ounces.
• 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 1.3 times more Energy, 12.2 times more Fat, more Saturated Fat, 53.8 times more Omega 3, 31.7 times more Omega 6, 1.2 times more Sugars and 1.2 times more Fiber than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain 1.6 times more Protein than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Pancakes, whole wheat, dry mix, incomplete offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6