Comparing Nutrients in 7 ounces Croutons, plain VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Croutons, plain	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	28% 808kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	192% 3.07g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	22.4% 16.2g	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	NA	0.79% 0.58g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 13.8g	g per day for Men 19-50 years
Fiber	26.6% 10g	12% 4.56g	38g per day for Men 19-50 years
Protein	42% 23.6g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	54% 8.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	9.6% 0.13mg	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	65.5% 262μg	45.6% 183μg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	15% 151mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	23% 0.21mg	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	101% 8.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	42.4% 0.97mg	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	32.6% 228mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	96% 1441mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Crackers, standard snack-type, regular per 7 oz

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

Lets compare vitamin content per 7 ounces of Croutons, plain vs Crackers, standard snack-type, regular:

• 7 ounces of Croutons, plain have 1.5 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 1.7 times more Vitamin B2 and 2.4 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Crackers, standard snack-type, regular provide similar amounts of Vitamin B5 per seven ounces.
• Both Croutons, plain as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Croutons, plain vs Crackers, standard snack-type, regular:

• 7 ounces of Croutons, plain have 1.6 times more Copper, 1.7 times more Magnesium, 5.6 times more Selenium and 1.8 times more Zinc than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 1.6 times more Calcium and 2.2 times more Phosphorus than Croutons, plain.
• Both Croutons, plain and Crackers, standard snack-type, regular contain similar levels of Iron, Manganese, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Croutons, plain have 2.2 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 1.3 times more Energy, 4 times more Fat, 3.7 times more Saturated Fat, 22.1 times more Omega 3 and 9.6 times more Omega 6 than Croutons, plain.
• Both Croutons, plain and Crackers, standard snack-type, regular offer comparable quantities of Carbohydrate per seven ounces.