Comparing Nutrients in 7 ounces White Wheat Bread VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	16.3% 472kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	75% 12.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	104% 135g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	0% 0g	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	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	35% 13.3g	38g per day for Men 19-50 years
Protein	37.8% 21g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	32.5% 0.42mg	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	40.7% 163μg	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	5.03% 0.75mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	30.3% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	136% 1357mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	58.7% 0.53mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	129% 2.96mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, saltines, whole wheat (includes multi-grain) per 7 oz

Compare the macro and micronutrient content in 7 oz of White Wheat Bread versus 7 oz of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Wheat Bread vs Crackers, saltines, whole wheat (includes multi-grain):

• 7 ounces of White Wheat Bread have 1.5 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin E and 2.4 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• Both White Wheat Bread as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Wheat Bread vs Crackers, saltines, whole wheat (includes multi-grain):

• 7 ounces of White Wheat Bread have more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.8 times more Copper, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.5 times more Zinc than White Wheat Bread.
• Both White Wheat Bread and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron per seven ounces.
• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Energy, 5 times more Fat, 9.5 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Carbohydrate than White Wheat Bread.