Comparing Nutrients in 7 ounces Crackers, standard snack-type, with whole wheat VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	31.7% 919kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	77.7% 13.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	97% 126g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	30.4% 22g	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	26% 14.5g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	11% 0.14mg	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	28.8% 115μg	55% 220μg	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	38.4% 5.75mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	33% 331mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	28.7% 0.26mg	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	91% 7.24mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	NA	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	101% 706mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	70.4% 38.7μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	84.5% 1268mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Crackers, sandwich-type, peanut butter filled, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, with whole wheat versus 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, with whole wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin E and 4.7 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.4 times more Vitamin B1 and 1.9 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Crackers, standard snack-type, with whole wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat 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, with whole wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 7 ounces of Crackers, standard snack-type, with whole wheat have more Calcium, 1.5 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 3.7 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.2 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Sodium per seven ounces.
• 7 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.6 times more Saturated Fat, 14.9 times more Omega 3 and 1.8 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, standard snack-type, with whole wheat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per seven ounces.