Comparing Nutrients in 100 grams Whole Wheat French Bread VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Whole Wheat French Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	8.24% 239kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	49% 63.5g	130g per day for Men 19-50 years
Sugars	0% 0g	15.3% 11g	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	11% 4.2g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	5.6% 0.073mg	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	24% 96μg	27.8% 111μg	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	2% 0.3mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	4.2% 42mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	14.4% 0.13mg	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	9.38% 0.75mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	22.7% 159mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	1.08% 40g	0.25% 9.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat French Bread VS Crackers, sandwich-type, peanut butter filled, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Whole Wheat French Bread versus 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Wheat French Bread vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 100 grams of Whole Wheat French Bread have 2.2 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat contain 6.2 times more Vitamin E and 4.3 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Whole Wheat French Bread have insufficient amounts of Vitamin K
• Both Whole Wheat French or Vienna Bread as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Whole Wheat French Bread vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 100 grams of Whole Wheat French Bread have more Calcium, 1.4 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat contain 4 times more Iron and 1.7 times more Sodium than Whole Wheat French or Vienna Bread.
• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Wheat French Bread have 1.5 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.8 times more Energy, 16 times more Fat, more Saturated Fat, 1.7 times more Omega 3, 12.3 times more Omega 6, 1.3 times more Carbohydrate and more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Protein per 100 grams.