Comparing Nutrients in 5 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	22.7% 659kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	81% 105g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	20.6% 15g	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	35% 13.3g	29.5% 11g	38g per day for Men 19-50 years
Protein	35.7% 20g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.4% 0.16mg	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	26.2% 105μg	29.8% 119μg	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	25% 3.73mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	44.7% 0.4mg	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	54.4% 4.35mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	52% 363mg	160% 1118mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	154% 2313mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Pancakes, whole wheat, dry mix, incomplete per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling versus 5 oz of Pancakes, whole wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling vs Pancakes, whole wheat, dry mix, incomplete:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.9 times more Vitamin B6, 9.7 times more Vitamin E and 4.1 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain 3.9 times more Vitamin B2 and 1.3 times more Vitamin B3 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Pancakes, whole wheat, dry mix, incomplete provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole grain, sandwich-type, with peanut butter filling vs Pancakes, whole wheat, dry mix, incomplete:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.3 times more Magnesium and 1.3 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain 4.8 times more Calcium, 2.3 times more Iron, 3.1 times more Phosphorus and 2.6 times more Sodium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Pancakes, whole wheat, dry mix, incomplete contain similar levels of Copper, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.3 times more Energy, 16 times more Fat, more Saturated Fat, 26.6 times more Omega 3, 16.7 times more Omega 6 and 1.3 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain 1.4 times more Carbohydrate than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Pancakes, whole wheat, dry mix, incomplete offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6