Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	35% 1012kcal	29.2% 847kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	192% 3.07g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	106% 138g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 13.8g	% 1.7g	g per day for Men 19-50 years
Fiber	12% 4.56g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	23.5% 13g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, whole-wheat	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.64mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	45.6% 183μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	24% 238mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	100% 8mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	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	70.3% 492mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	96% 1441mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.16% 5.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Crackers, whole-wheat per 7 oz

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

• 7 ounces of Crackers, standard snack-type, regular have 2.3 times more Vitamin B1, 21.7 times more Vitamin B2, 3.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.5 times more Vitamin K than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, standard snack-type, regular as well as Crackers, whole-wheat 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 Crackers, whole-wheat:

• 7 ounces of Crackers, standard snack-type, regular have 3.3 times more Calcium and 1.2 times more Iron than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 4 times more Copper, 6.1 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, regular have 1.9 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 3, 1.9 times more Omega 6 and 6.9 times more Sugars than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 4.5 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat offer comparable quantities of Energy and Carbohydrate per seven ounces.