Comparing Nutrients in 7 ounces Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	20% 581kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.55g	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	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	32% 18g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.1% 0.11mg	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	47% 189μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	47% 0.42mg	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	82.6% 6.6mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	48% 1.1mg	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	29% 204mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	49.7% 746mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted, low sodium no salt VS Crackers, standard snack-type, regular, low salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt versus 7 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 7 ounces of Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, standard snack-type, regular, low salt:

• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, standard snack-type, regular, low salt have similar amounts of vitamins per 7 oz
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, toasted, low sodium no salt vs Crackers, standard snack-type, regular, low salt:

• 7 ounces of Bread, white, commercially prepared, toasted, low sodium no salt have 1.7 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 1.5 times more Copper, 1.3 times more Manganese, 2.2 times more Phosphorus and 2.7 times more Potassium than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, standard snack-type, regular, low salt contain similar levels of Calcium, Iron, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, white, commercially prepared, toasted, low sodium no salt have 1.2 times more Protein than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 1.7 times more Energy, 6.3 times more Fat, 4.2 times more Saturated Fat, 16.8 times more Omega 3 and 11.4 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Crackers, standard snack-type, regular, low salt offer comparable quantities of Carbohydrate per seven ounces.