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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Crackers, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	21% 605kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	38.6% 37.5g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	24.6% 7.9g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	96% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	67% 87g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 9.85g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	26.8% 15g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Crackers, standard snack-type, regular	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	32.6% 130μg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	5.1% 51mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	16.4% 0.15mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	30.3% 0.7mg	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	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	68.6% 1029mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	0.12% 4.45g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, whole-wheat have 2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 2.3 times more Vitamin B1, 21.7 times more Vitamin B2, 3.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.5 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, standard snack-type, regular provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Crackers, whole-wheat have 4 times more Copper, 6.1 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 3.3 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, standard snack-type, regular contain similar levels of Iron and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 4.5 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.9 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 3, 1.9 times more Omega 6 and 6.9 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Crackers, standard snack-type, regular offer comparable quantities of Energy and Carbohydrate per five ounces.