Comparing Nutrients in 7 ounces Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Multi-grain Bread	Recommended Dietary Allowance
Energy	32.2% 935kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	38.7% 37.6g	8.65% 8.4g	97g per day for Men 19-50 years
Saturated Fat	NA	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	NA	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	NA	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	66% 86g	130g per day for Men 19-50 years
Sugars	NA	17.5% 12.7g	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	6.7% 4.86g	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	% 3.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	38.6% 14.7g	38g per day for Men 19-50 years
Protein	27% 15g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	50% 8.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	40% 0.52mg	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	NA	37.2% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.22% 0.2mg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Multi-grain Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	62% 0.56mg	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	48% 3.85mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	175% 4mg	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	76.3% 534mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	50.4% 756mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	2% 73.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Multi-grain Bread:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 2.4 times more Vitamin B5 than Multi-grain Bread.

Comparing minerals per 7 ounces for Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Multi-grain Bread:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.2 times more Magnesium and 1.9 times more Sodium than Multi-grain Bread.
• While Multi-grain Bread contains 1.8 times more Calcium and 1.3 times more Iron than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Multi-grain Bread have similar amounts of Copper, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.8 times more Energy, 4.5 times more Fat and 1.6 times more Carbohydrate than Multi-grain Bread.
• While Multi-grain Bread contains 1.8 times more Protein than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free as well as Multi-grain Bread have insufficient amounts of Glucose and Sucrose in 7 oz.