Comparing Nutrients in 5 ounces Crackers, whole-wheat, low salt VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Crackers, whole-wheat, low salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	21.7% 628kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	6.78% 1.15g	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	50% 65.2g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	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	10% 3.83g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	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	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.7% 0.061mg	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	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	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	8.13% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	7.1% 71mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	20.3% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	22% 0.51mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	NA	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, low salt versus 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) 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 English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 5 ounces of Crackers, whole-wheat, low salt have 1.8 times more Vitamin B5 and 4.3 times more Vitamin B6 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 2.2 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.6 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) provide similar amounts of Vitamin B3 per five ounces.
• Both Crackers, whole-wheat, low salt as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat, low salt vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 5 ounces of Crackers, whole-wheat, low salt have 3.4 times more Copper, 1.2 times more Iron, 4.7 times more Magnesium, 6.3 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium and 3.1 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 2.5 times more Sodium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, low salt have 1.9 times more Energy, 9.6 times more Fat, 13.1 times more Saturated Fat, 5 times more Omega 3, 7.6 times more Omega 6, 1.5 times more Carbohydrate and 3.9 times more Fiber than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both Crackers, whole-wheat, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) offer comparable quantities of Protein per five ounces.