Comparing Nutrients in 100 grams White Wheat Bread VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	8.2% 238kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.8% 44g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	13% 9.37g	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	3.72% 2.7g	1.3% 0.95g	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	% 1.5g	% 0.92g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.2g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5% 0.065mg	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	31.8% 127μg	37.3% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	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	2.53% 0.38mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.7μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	68.4% 684mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	12.3% 0.11mg	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	61% 4.9mg	92% 7.38mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.63mg	34% 0.78mg	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	14.7% 103mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, cream, Gamesa Sabrosas per 100 g

Compare the macro and micronutrient content in 100 g of White Wheat Bread versus 100 g of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of White Wheat Bread vs Crackers, cream, Gamesa Sabrosas:

• 100 grams of White Wheat Bread have 1.7 times more Vitamin B1 and 1.2 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 100 g of Crackers, cream, Gamesa Sabrosas contain more Vitamin B12, 4.2 times more Vitamin E and 2.3 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of White Wheat Bread have insufficient amounts of Vitamin B12

Comparing minerals per 100 grams for White Wheat Bread vs Crackers, cream, Gamesa Sabrosas:

• 100 grams of White Wheat Bread have 26.3 times more Calcium, 1.3 times more Copper, 1.7 times more Selenium and 1.4 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 100 g of Crackers, cream, Gamesa Sabrosas contain 1.5 times more Iron and 2.4 times more Sodium than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, Gamesa Sabrosas contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Wheat Bread have 1.8 times more Omega 3, 2.8 times more Fructose, 3.8 times more Fiber and 1.5 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 100 g of Crackers, cream, Gamesa Sabrosas contain 2 times more Energy, 9.5 times more Fat, 8.5 times more Saturated Fat, 2.7 times more Omega 6, 1.5 times more Carbohydrate and 1.9 times more Sugars than White Wheat Bread.