Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Energy	28.6% 830kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	7.97% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	123% 161g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	0.9% 0.65g	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	0.52% 0.38g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	70.8% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.95% 0.077mg	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	66.5% 266μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	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	15.2% 2.3mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	49.6% 0.45mg	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	138% 11mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	81.4% 1.87mg	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% 202mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Cracker, meal per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines (includes oyster, soda, soup) versus 7 oz of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines (includes oyster, soda, soup) vs Cracker, meal:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.2 times more Vitamin B6, more Vitamin B12, 2.7 times more Vitamin E and 84.7 times more Vitamin K than Cracker, meal.
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cracker, meal have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines (includes oyster, soda, soup) vs Cracker, meal:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.2 times more Iron, 1.3 times more Potassium and 58.8 times more Sodium than Cracker, meal.
• While 7 oz of Cracker, meal contain 1.6 times more Copper, 1.4 times more Manganese and 4.1 times more Selenium than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 5.1 times more Fat, 6.1 times more Saturated Fat, 14.2 times more Omega 3 and 6.3 times more Omega 6 than Cracker, meal.
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.