Comparing Nutrients in 7 ounces Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	31.7% 919kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	72.2% 94g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	19% 13.7g	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	8.2% 5.93g	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	% 0.48g	% 4.56g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 0g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	22% 8.33g	38g per day for Men 19-50 years
Protein	26% 14.5g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	19.4% 0.25mg	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	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.87% 2.58mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	33% 331mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	36.4% 0.33mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	106% 2.44mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, wheat/cracked wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, with whole wheat versus 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat 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 Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.4 times more Vitamin B6, 7.3 times more Vitamin E and 2.1 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Crackers, standard snack-type, with whole wheat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.3 times more Iron, 2.3 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.3 times more Manganese and 3.1 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Calcium, Copper, Magnesium, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.7 times more Energy, 4.9 times more Fat, 5.8 times more Saturated Fat, 4.8 times more Omega 3, 4.4 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 16.6 times more Fructose and 1.6 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Fiber per seven ounces.