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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	34% 982kcal	29.2% 847kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	23% 8.73g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	48% 26.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	64.3% 0.77mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	34.7% 139μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	33.7% 337mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	66.2% 5.3mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	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	98% 689mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	78.7% 43.3μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.16% 5.83g	3700g per day for Men 19-50 years

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

• Crackers, wheat, sandwich, with peanut butter filling have 2.1 times more Vitamin B1, 14 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

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

• Crackers, wheat, sandwich, with peanut butter filling have 4.7 times more Calcium and 2.2 times more Selenium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 7.6 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 3.1 times more Manganese and 3.2 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Crackers, whole-wheat have similar amounts of Phosphorus, Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, sandwich, with peanut butter filling have 1.9 times more Fat, 2.2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 2.1 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Crackers, whole-wheat have similar amounts of Energy per 7 oz.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.