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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	21.7% 628kcal	24.5% 712kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	16.7% 5.35g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.8% 97g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	3.5% 2.54g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39% 15g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	37.3% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.78% 0.075mg	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% 128μg	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	8.13% 1.2mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	7.1% 71mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	33.5% 0.3mg	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	54.6% 4.37mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	34.3% 0.79mg	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	59.7% 418mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	17% 9.36μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.13% 4.96g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, whole-wheat, low salt have 3 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.3 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• While 5 oz of Crackers, standard snack-type, regular, low salt contain 2 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 2.4 times more Vitamin E than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B3 per five ounces.
• Both Crackers, whole-wheat, low salt as well as Crackers, standard snack-type, regular, low salt 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, low salt vs Crackers, standard snack-type, regular, low salt:

• 5 ounces of Crackers, whole-wheat, low salt have 2.1 times more Copper, 3.7 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 3.2 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While 5 oz of Crackers, standard snack-type, regular, low salt contain 2.4 times more Calcium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Crackers, standard snack-type, regular, low salt contain similar levels of Iron, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, low salt have 6.6 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 5 oz of Crackers, standard snack-type, regular, low salt contain 1.5 times more Fat, 1.7 times more Omega 3, 1.4 times more Omega 6 and 4.8 times more Sugars than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per five ounces.