Comparing Nutrients in 5 ounces Crackers, wheat, low salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	23% 670kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	74.8% 97g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	0.72% 0.52g	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	39% 15g	38g per day for Men 19-50 years
Protein	21.8% 12g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	17.7% 71μg	9.92% 39.7μg	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	4.72% 0.71mg	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	70% 0.63mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	138% 3.2mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.1% 3.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 2.5 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 and Vitamin K per 5 oz.
• Both Crackers, wheat, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 1.4 times more Iron and 2.3 times more Selenium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Calcium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, low salt have 1.5 times more Saturated Fat and 35.2 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.7 times more Omega 3, 2.3 times more Omega 6 and 2.3 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Crackers, wheat, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.