Comparing Nutrients in 7 ounces Crackers, water biscuits VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Crackers, water biscuits	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	26.3% 762kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.67g	89.3% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	103% 134g	130g per day for Men 19-50 years
Sugars	0% 0g	35.3% 25.6g	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	37% 14g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	25.3% 14g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	46% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	46.6% 0.61mg	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	12% 47.6μg	16.4% 65.5μg	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	3.84% 0.58mg	22.4% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	67.7% 0.61mg	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	0% 0mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	NA	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	28.3% 198mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Crackers, toast thins, low sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, water biscuits versus 7 oz of Crackers, toast thins, low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, water biscuits vs Crackers, toast thins, low sodium:

• 7 oz of Crackers, toast thins, low sodium contain 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3, 7.4 times more Vitamin B6, 1.4 times more Vitamin B9, 5.8 times more Vitamin E and 15.3 times more Vitamin K than Crackers, water biscuits.
• 7 ounces of Crackers, water biscuits have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, water biscuits as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, water biscuits vs Crackers, toast thins, low sodium:

• 7 ounces of Crackers, water biscuits have 3.2 times more Sodium than Crackers, toast thins, low sodium.
• While 7 oz of Crackers, toast thins, low sodium contain 2.3 times more Copper, more Iron, 5.1 times more Magnesium, 2.7 times more Phosphorus, 3.1 times more Potassium, 1.5 times more Selenium and 3 times more Zinc than Crackers, water biscuits.
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Iron
• Both Crackers, water biscuits as well as Crackers, toast thins, low sodium lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, toast thins, low sodium contain 2.3 times more Fat, more Saturated Fat, 9.3 times more Omega 3, 3.3 times more Omega 6, more Sugars and 1.4 times more Fiber than Crackers, water biscuits.
• Both Crackers, water biscuits and Crackers, toast thins, low sodium offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.