Comparing Nutrients in 5 ounces Crackers, wheat, low salt VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, wheat, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	23% 670kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	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	70.8% 92g	59.3% 77g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	21.8% 12g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, 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	59.7% 0.72mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	17.7% 71μg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	78% 6.24mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	44.5% 312mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	NA	55μg per day for Men 19-50 years
Sodium	18% 269mg	35.5% 533mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Crackers, wheat, low salt have 1.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 1.9 times more Vitamin B9 than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Vitamin B2 per 5 oz.
• Both Crackers, wheat, low salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Crackers, wheat, low salt have 2.3 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 4.2 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 2.4 times more Calcium and 2 times more Sodium than Crackers, wheat, low salt.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, low salt have 1.6 times more Energy, 5.2 times more Fat, 5.8 times more Saturated Fat, 3.6 times more Omega 3 and 3.4 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, wheat, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Crackers, wheat, low salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.