Comparing Nutrients in 7 ounces Crackers, wheat, regular VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	31% 903kcal	29.2% 847kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	106% 138g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	3.26% 2.36g	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	0% 0g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 23.4g	% 1.7g	g per day for Men 19-50 years
Fiber	36% 13.7g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	26% 14.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Crackers, whole-wheat	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	28.2% 0.37mg	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	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	20.5% 3.08mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	18.3% 183mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	93% 0.83mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	186% 4.27mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	92% 1387mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.16% 5.83g	3700g per day for Men 19-50 years

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

• Crackers, wheat, regular have 1.6 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Vitamin B3 and Vitamin E per 7 oz.
• Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Crackers, wheat, regular have 2.6 times more Calcium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Phosphorus, Potassium, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, regular have 1.6 times more Saturated Fat, 1.2 times more Omega 6 and 13 times more Sugars than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.5 times more Fiber and 1.4 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 7 oz.
• Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.