Comparing Nutrients in 7 ounces Crackers, wheat, regular VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Crackers, wheat, regular	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	31% 903kcal	34% 982kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	82% 107g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 23.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	26% 14.5g	48% 26.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	21% 0.27mg	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	19% 75.4μg	34.7% 139μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.5% 3.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	18.3% 183mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	12% 0.11mg	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	65.5% 5.24mg	66.2% 5.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	60.5% 1.4mg	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	85.6% 599mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	78.7% 43.3μg	55μg per day for Men 19-50 years
Sodium	92% 1387mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, wheat, regular vs Crackers, wheat, sandwich, with peanut butter filling:

• Crackers, wheat, regular have 1.8 times more Vitamin B6 than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Vitamin B5 per 7 oz.
• Both Crackers, wheat, regular as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Crackers, wheat, regular vs Crackers, wheat, sandwich, with peanut butter filling:

• Crackers, wheat, regular have 5 times more Copper, 1.9 times more Magnesium, 2.2 times more Manganese and 2 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.8 times more Calcium and 2.2 times more Selenium than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Iron, Phosphorus, Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, regular have 2.4 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.6 times more Fat, 1.4 times more Saturated Fat and 1.8 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Energy and Omega 6 per 7 oz.
• Both Crackers, wheat, regular as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.