Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Energy	21% 605kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	88.2% 115g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	0.65% 0.47g	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% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	26.8% 15g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.25% 0.055mg	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	9.92% 39.7μg	48% 193μg	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	13.3% 2mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	35.4% 0.32mg	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	59% 4.73mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	58% 1.34mg	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	67% 469mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	0.29% 10.8g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 3.3 times more Vitamin E and 90.7 times more Vitamin K than Cracker, meal.
• While Cracker, meal contains 3.8 times more Vitamin B1, 22.3 times more Vitamin B2 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cracker, meal have similar amounts of Vitamin B3 per 5 oz.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Crackers, whole-wheat have 1.6 times more Calcium, 1.9 times more Copper, 4.6 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium, 50 times more Sodium and 3.8 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.4 times more Iron and 4.2 times more Selenium than Crackers, whole-wheat.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole-wheat have 8.3 times more Fat, 7.6 times more Saturated Fat, 21.6 times more Omega 3, 8.9 times more Omega 6, 3.6 times more Sugars and 4 times more Fiber than Cracker, meal.
• Both Crackers, whole-wheat and Cracker, meal have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.