Comparing Nutrients in 7 ounces Crackers, whole-wheat, reduced fat VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	28.5% 826kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	81% 105g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	70.6% 51.2g	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	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	% 0.64g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 51g	g per day for Men 19-50 years
Fiber	57% 21.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	40% 22.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	NA	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	15% 59.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	16% 0.14mg	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	88.3% 7.06mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	18% 0.41mg	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	103% 722mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	99% 1478mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.14% 5.14g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Keikitos (muffins), Latino bakery item per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat, reduced fat versus 7 oz of Keikitos (muffins), Latino bakery item to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, whole-wheat, reduced fat vs Keikitos (muffins), Latino bakery item:

• Both Crackers, whole-wheat, reduced fat and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Crackers, whole-wheat, reduced fat vs Keikitos (muffins), Latino bakery item:

• 7 ounces of Crackers, whole-wheat, reduced fat have 6.2 times more Copper, 1.4 times more Iron, 10 times more Magnesium, 11 times more Manganese, 1.4 times more Phosphorus, 4.1 times more Potassium, 1.4 times more Sodium and 5.8 times more Zinc than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 1.6 times more Calcium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Keikitos (muffins), Latino bakery item contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat, reduced fat have 1.4 times more Carbohydrate, 9.1 times more Fiber and 1.7 times more Protein than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 3.3 times more Fat and 21.2 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Keikitos (muffins), Latino bakery item offer comparable quantities of Energy per seven ounces.