Comparing Nutrients in 7 ounces White Wheat Bread VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	16.3% 472kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	41.7% 40.4g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	28% 4.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	99% 128g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	25.6% 18.6g	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	7.4% 5.36g	2.6% 1.9g	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	% 2.98g	% 1.83g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.3g	g per day for Men 19-50 years
Fiber	48% 18.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	37.8% 21g	25% 14g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.92% 0.13mg	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	63% 252μg	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	5.03% 0.75mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	29.6% 35.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	136% 1357mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	24.5% 0.22mg	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	121% 9.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	67% 1.54mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	152% 2278mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, cream, Gamesa Sabrosas per 7 oz

Compare the macro and micronutrient content in 7 oz of White Wheat Bread versus 7 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Wheat Bread vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of White Wheat Bread have 1.7 times more Vitamin B1 and 1.2 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain more Vitamin B12, 4.2 times more Vitamin E and 2.3 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of White Wheat Bread have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for White Wheat Bread vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of White Wheat Bread have 26.3 times more Calcium, 1.3 times more Copper, 1.7 times more Selenium and 1.4 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 1.5 times more Iron and 2.4 times more Sodium than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have 1.8 times more Omega 3, 2.8 times more Fructose, 3.8 times more Fiber and 1.5 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 2 times more Energy, 9.5 times more Fat, 8.5 times more Saturated Fat, 2.7 times more Omega 6, 1.5 times more Carbohydrate and 1.9 times more Sugars than White Wheat Bread.