Comparing Nutrients in 7 ounces Crackers, wheat, low salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	32.4% 939kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	72.6% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	105% 136g	130g per day for Men 19-50 years
Sugars	35.7% 26g	1% 0.73g	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	23.5% 8.93g	55% 21g	38g per day for Men 19-50 years
Protein	30.5% 17g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.5% 1mg	33.2% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	28% 0.36mg	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	25% 99μg	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	6.6% 0.99mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	13.7% 16.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	9.72% 97mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	98% 0.88mg	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	109% 8.73mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	194% 4.46mg	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	62.4% 437mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.14% 5.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 2.5 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 and Vitamin K per 7 oz.
• Both Crackers, wheat, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, wheat, low salt vs Crackers, whole-wheat, low salt:

• Crackers, wheat, low salt have 1.4 times more Iron and 2.3 times more Selenium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Calcium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, low salt have 1.5 times more Saturated Fat and 35.2 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.7 times more Omega 3, 2.3 times more Omega 6 and 2.3 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, whole-wheat, low salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Crackers, wheat, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.