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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	29.7% 861kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	72.6% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	1% 0.73g	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	55% 21g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low 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	33.2% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	28% 0.36mg	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	14% 55.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.7% 16.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	98% 0.88mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	194% 4.46mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	NA	53% 29μg	55μg per day for Men 19-50 years
Sodium	101% 1520mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.14% 5.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Crackers, whole-wheat, low salt:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.8 times more Vitamin B1, 4.6 times more Vitamin B2 and 4.4 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.8 times more Vitamin B5 and 4.8 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 per 7 oz.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Crackers, whole-wheat, low salt:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.4 times more Calcium, 1.8 times more Iron and 4.1 times more Sodium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.2 times more Copper, 3.7 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium and 2.8 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole-wheat, low salt contain 1.5 times more Fat, 4.4 times more Omega 3, 3.9 times more Omega 6 and 3.5 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, whole-wheat, low salt have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 7 oz.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.