Comparing Nutrients in 5 ounces Croutons, plain VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Croutons, plain	Cracker, meal	Recommended Dietary Allowance
Energy	20% 577kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	9.64% 9.36g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	88.2% 115g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	19% 7.23g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	30% 17g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	4.25% 0.055mg	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	46.8% 187μg	48% 193μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Cracker, meal	Recommended Dietary Allowance
Calcium	10.8% 108mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	35.4% 0.32mg	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	72.3% 5.8mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	58% 1.34mg	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	23.3% 163mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	66% 989mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Croutons, plain vs Cracker, meal:

• Cracker, meal contains 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Cracker, meal have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Croutons, plain as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Croutons, plain vs Cracker, meal:

• Croutons, plain have 3.3 times more Calcium, 1.3 times more Magnesium, 43.6 times more Sodium and 1.3 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.4 times more Copper and 1.9 times more Manganese than Croutons, plain.
• Both Croutons, plain and Cracker, meal have similar amounts of Iron, Phosphorus, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Croutons, plain have 3.9 times more Fat, 5.6 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Cracker, meal.
• Both Croutons, plain and Cracker, meal have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Croutons, plain as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.