Comparing Nutrients in 7 ounces Crackers, whole-wheat, low salt VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	30.3% 879kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	21% 6.73g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	72.6% 12.3g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	93% 121g	130g per day for Men 19-50 years
Sugars	1% 0.73g	4.9% 3.55g	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	55% 21g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	31% 17.5g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, 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	33.2% 0.4mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	8.1% 0.11mg	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	44.7% 179μg	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	11.4% 1.7mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.5μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	47% 0.42mg	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	76.4% 6.1mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	48% 1.1mg	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	83.6% 585mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Crackers, standard snack-type, regular, low salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat, low salt versus 7 oz of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Crackers, whole-wheat, low salt have 3 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.3 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 2 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 2.4 times more Vitamin E than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Crackers, whole-wheat, low salt as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, whole-wheat, low salt vs Crackers, standard snack-type, regular, low salt:

• 7 ounces of Crackers, whole-wheat, low salt have 2.1 times more Copper, 3.7 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 3.2 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 2.4 times more Calcium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Crackers, standard snack-type, regular, low salt contain similar levels of Iron, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat, low salt have 6.6 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 1.5 times more Fat, 1.7 times more Omega 3, 1.4 times more Omega 6 and 4.8 times more Sugars than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per seven ounces.