Comparing Nutrients in 7 ounces Crackers, whole-wheat VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Energy	29.2% 847kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	7.97% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	123% 161g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	0.9% 0.65g	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	0% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	37.5% 21g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	70.8% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	5.95% 0.077mg	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	14% 55.6μg	67.5% 270μg	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	18.7% 2.8mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Cracker, meal	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	49.6% 0.45mg	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	83% 6.63mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	81.4% 1.87mg	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	94% 657mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.16% 5.83g	0.41% 15g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 3.3 times more Vitamin E and 90.7 times more Vitamin K than Cracker, meal.
• While Cracker, meal contains 3.8 times more Vitamin B1, 22.3 times more Vitamin B2 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cracker, meal have similar amounts of Vitamin B3 per 7 oz.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Crackers, whole-wheat have 1.6 times more Calcium, 1.9 times more Copper, 4.6 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium, 50 times more Sodium and 3.8 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.4 times more Iron and 4.2 times more Selenium than Crackers, whole-wheat.

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole-wheat have 8.3 times more Fat, 7.6 times more Saturated Fat, 21.6 times more Omega 3, 8.9 times more Omega 6, 3.6 times more Sugars and 4 times more Fiber than Cracker, meal.
• Both Crackers, whole-wheat and Cracker, meal have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.