Comparing Nutrients in 5 ounces Crackers, wheat, regular VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	22.2% 645kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	9.14% 2.92g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	51% 8.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	76% 99g	130g per day for Men 19-50 years
Sugars	30.3% 22g	2.33% 1.7g	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	0.82% 0.6g	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	% 1.1g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 1.2g	g per day for Men 19-50 years
Fiber	25.7% 9.8g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	13.5% 54μg	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	14.6% 2.2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	32% 38.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	13% 130mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	66% 0.6mg	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	46.8% 3.74mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	133% 3.05mg	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	61% 428mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	66% 991mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.11% 4.17g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, wheat, regular have 1.6 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Crackers, wheat, regular have 2.6 times more Calcium than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat contain similar levels of Phosphorus, Potassium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, regular have 1.6 times more Saturated Fat, 1.2 times more Omega 6 and 13 times more Sugars than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 1.5 times more Fiber and 1.4 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per five ounces.