Comparing Nutrients in 7 ounces Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	29.7% 861kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	8.28% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	75.7% 98g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.55g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	9.77% 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	61.5% 246μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	27.8% 0.25mg	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	134% 10.7mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	33% 0.76mg	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	29.8% 208mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	NA	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	101% 1520mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Bread, white, commercially prepared, low sodium, no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) versus 7 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 1.7 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.6 times more Copper, 1.8 times more Iron, 1.8 times more Manganese, 2.6 times more Sodium and 1.2 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.6 times more Energy, 3.3 times more Fat, 3.6 times more Saturated Fat, 2.5 times more Omega 3, 2.2 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Protein per seven ounces.