Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Crackers, wheat, reduced fat	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	21.7% 629kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	82.3% 107g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	2.4% 1.73g	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	1.72% 1.25g	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	% 2.2g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 13g	% 1.28g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	21.5% 0.28mg	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	45% 180μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	11% 1.67mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	70.4% 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	89% 7.1mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	141% 3.24mg	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	52.2% 366mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	0.099% 3.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Crackers, whole-wheat, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, reduced fat versus 5 oz of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, wheat, reduced fat vs Crackers, whole-wheat, reduced fat:

• 5 ounces of Crackers, wheat, reduced fat have 3.4 times more Vitamin B1, 12.3 times more Vitamin B2, 4.2 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Crackers, wheat, reduced fat as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Crackers, whole-wheat, reduced fat:

• 5 ounces of Crackers, wheat, reduced fat have 2.1 times more Calcium and 1.4 times more Iron than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 2 times more Copper, 2.6 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Crackers, whole-wheat, reduced fat contain similar levels of Manganese and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, reduced fat have 1.8 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3, 2 times more Omega 6 and 12.3 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 3.2 times more Fiber than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.