Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	28.6% 830kcal	29.2% 847kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	106% 138g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	3.26% 2.36g	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	0% 0g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28.2% 0.37mg	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	14% 55.6μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	93% 0.83mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	186% 4.27mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.16% 5.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Crackers, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines (includes oyster, soda, soup) versus 7 oz of Crackers, whole-wheat 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 Crackers, whole-wheat:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 3.9 times more Vitamin B1, 23.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.8 times more Vitamin B9 and more Vitamin B12 than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat provide similar amounts of Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, whole-wheat 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 Crackers, whole-wheat:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.7 times more Iron than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 1.9 times more Calcium, 3 times more Copper, 4.8 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium and 3.8 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat contain similar levels of Selenium and Sodium 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 oz of Crackers, whole-wheat contain 1.6 times more Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 3.7 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per seven ounces.