Comparing Nutrients in 7 ounces White Wheat Bread VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	White Wheat Bread	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	16.3% 472kcal	29.6% 859kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	98% 128g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	6.43% 4.66g	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	1.3% 0.93g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	48% 18.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	37.8% 21g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, snack, Goya Crackers	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	136% 1357mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	34% 0.31mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	54% 1.24mg	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	29% 204mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, snack, Goya Crackers per 7 oz

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

Lets compare vitamin content per 7 ounces of White Wheat Bread vs Crackers, snack, Goya Crackers:

• Both White Wheat Bread and Crackers, snack, Goya Crackers have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for White Wheat Bread vs Crackers, snack, Goya Crackers:

• 7 ounces of White Wheat Bread have 42.8 times more Calcium than Crackers, snack, Goya Crackers.
• While 7 oz of Crackers, snack, Goya Crackers contain 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Sodium than White Wheat Bread.
• Both White Wheat Bread and Crackers, snack, Goya Crackers contain similar levels of Copper, Iron, Manganese, Potassium and Zinc per seven ounces.
• 7 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have 2.2 times more Omega 3, 2.1 times more Sugars, 5.7 times more Fructose and 2.4 times more Fiber than Crackers, snack, Goya Crackers.
• While 7 oz of Crackers, snack, Goya Crackers contain 1.8 times more Energy, 6.2 times more Fat, 10 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Protein than White Wheat Bread.