Comparing Nutrients in 7 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	27.2% 790kcal	29.6% 859kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	75% 12.8g	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	104% 135g	98% 128g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35% 13.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	25.3% 14g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	77% 0.92mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	40.7% 163μg	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	15.7% 2.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.3% 36.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	0% 0mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	128% 10.2mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	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	55.6% 389mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2409mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Crackers, snack, Goya Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, whole wheat (includes multi-grain) 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 Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, snack, Goya Crackers:

• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, snack, Goya Crackers have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Crackers, snack, Goya Crackers:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.7 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Sodium and 1.2 times more Zinc than Crackers, snack, Goya Crackers.
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, snack, Goya Crackers contain similar levels of Iron per seven ounces.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Crackers, snack, Goya Crackers lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 20.8 times more Omega 3, 4.3 times more Omega 6 and 1.8 times more Fiber than Crackers, snack, Goya Crackers.
• While 7 oz of Crackers, snack, Goya Crackers contain more Saturated Fat, more Sugars and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Crackers, snack, Goya Crackers offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.