Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Energy	21% 605kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	80% 104g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	NA	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	19% 7.23g	38g per day for Men 19-50 years
Protein	26.8% 15g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Croutons, plain	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	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.83% 0.037mg	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	46.8% 187μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Calcium	5.1% 51mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	25.7% 0.23mg	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	72.3% 5.8mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	31% 0.71mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	66% 989mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	0.21% 7.8g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, whole-wheat have 1.9 times more Vitamin B5 and 7.1 times more Vitamin B6 than Croutons, plain.
• While 5 oz of Croutons, plain contain 3.4 times more Vitamin B1, 13 times more Vitamin B2 and 4.7 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Croutons, plain 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 Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Crackers, whole-wheat have 2.6 times more Copper, 3.5 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium and 3 times more Zinc than Croutons, plain.
• While 5 oz of Croutons, plain contain 2.1 times more Calcium and 3.7 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Croutons, plain contain similar levels of Iron and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 2.1 times more Fat, 1.4 times more Saturated Fat, 12 times more Omega 3, 5.1 times more Omega 6 and 2 times more Fiber than Croutons, plain.
• Both Crackers, whole-wheat and Croutons, plain offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.