Comparing Nutrients in 7 ounces Bread, white, commercially prepared, low sodium, no salt VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	117% 152g	130g per day for Men 19-50 years
Sugars	11.8% 8.55g	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	12% 4.56g	33% 12.5g	38g per day for Men 19-50 years
Protein	29% 16.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	15% 0.19mg	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	55% 220μg	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	63.7% 0.57mg	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	75% 6mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	97% 2.24mg	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	26.6% 187mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	81.5% 45μg	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Crackers, melba toast, plain, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared, low sodium, no salt versus 7 oz of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, low sodium, no salt vs Crackers, melba toast, plain, without salt:

• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have 1.2 times more Vitamin B2 than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Crackers, melba toast, plain, without salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, low sodium, no salt vs Crackers, melba toast, plain, without salt:

• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have 15.7 times more Sodium than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 2.3 times more Copper, 2.5 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Crackers, melba toast, plain, without salt contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have 1.8 times more Saturated Fat than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 1.5 times more Energy, 2 times more Omega 3, 1.7 times more Omega 6, 1.5 times more Carbohydrate, 2.7 times more Fiber and 1.5 times more Protein than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Crackers, melba toast, plain, without salt offer comparable quantities of Fat per seven ounces.