Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular, low salt VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	34.4% 996kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	81.2% 1.3g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	83% 108g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	NA	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	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	26.2% 14.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.03mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	9.6% 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	44.7% 179μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	24% 238mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	30.4% 0.27mg	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	89.3% 7.14mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	36.3% 0.84mg	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	64.6% 452mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	1.63% 60.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS Bread, white, commercially prepared, toasted, low sodium no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, regular, low salt versus 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, regular, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of vitamins per 7 oz
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, toasted, low sodium no salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Crackers, standard snack-type, regular, low salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, regular, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 7 ounces of Crackers, standard snack-type, regular, low salt have 1.5 times more Copper, 1.3 times more Manganese, 2.2 times more Phosphorus and 2.7 times more Potassium than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.7 times more Sodium than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Calcium, Iron, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, regular, low salt have 1.7 times more Energy, 6.3 times more Fat, 4.2 times more Saturated Fat, 16.8 times more Omega 3 and 11.4 times more Omega 6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Carbohydrate and Protein per seven ounces.