Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Energy	35% 1012kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	192% 3.07g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	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	94% 122g	123% 161g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	23.5% 13g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.64mg	70.8% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	45.6% 183μg	67.5% 270μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Calcium	24% 238mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	100% 8mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	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	70.3% 492mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	96% 1441mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Cracker, meal per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Cracker, meal:

• 7 ounces of Crackers, standard snack-type, regular have 1.6 times more Vitamin B6, 7 times more Vitamin E and 231 times more Vitamin K than Cracker, meal.
• While 7 oz of Cracker, meal contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Cracker, meal have insufficient amounts of Vitamin K
• Both Crackers, standard snack-type, regular as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, regular vs Cracker, meal:

• 7 ounces of Crackers, standard snack-type, regular have 5.2 times more Calcium, 2.4 times more Phosphorus and 45.4 times more Sodium than Cracker, meal.
• While 7 oz of Cracker, meal contain 2.2 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 6.3 times more Selenium and 1.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, regular have 1.3 times more Energy, 15.5 times more Fat, 20.5 times more Saturated Fat, 39.6 times more Omega 3, 16.9 times more Omega 6 and 24.8 times more Sugars than Cracker, meal.
• While 7 oz of Cracker, meal contain 1.3 times more Carbohydrate and 1.4 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal offer comparable quantities of Fiber per seven ounces.