Comparing Nutrients in 100 grams White Wheat Bread VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	White Wheat Bread	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	8.2% 238kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	8.23% 2.63g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.8% 44g	50% 65g	130g per day for Men 19-50 years
Sugars	6.9% 5g	14.4% 10.4g	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	1.5% 1.1g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.97g	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	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Crackers, cream, La Moderna Rikis Cream Crackers	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	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	31.8% 127μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	68.4% 684mg	73.4% 734mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	12.6% 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	83% 6.64mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.63mg	36.7% 0.85mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	NA	55μg per day for Men 19-50 years
Sodium	32% 478mg	50% 752mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Crackers, cream, La Moderna Rikis Cream Crackers per 100 g

Compare the macro and micronutrient content in 100 g of White Wheat Bread versus 100 g of Crackers, cream, La Moderna Rikis Cream Crackers 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, La Moderna Rikis Cream Crackers:

• 100 g of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than White Wheat Bread.
• 100 grams of White Wheat Bread have insufficient amounts of Vitamin B12

Comparing minerals per 100 grams for White Wheat Bread vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 100 grams of White Wheat Bread have 1.3 times more Copper than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 100 g of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.4 times more Iron, 1.3 times more Manganese, 1.6 times more Sodium and 4.3 times more Zinc than White Wheat Bread.
• Both White Wheat Bread and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Wheat Bread have 4.2 times more Omega 3, 1.4 times more Omega 6, 2.5 times more Fructose, 3.8 times more Fiber and 1.5 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 100 g of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.9 times more Energy, 9.1 times more Fat, 4.2 times more Saturated Fat, 1.5 times more Carbohydrate and 2.1 times more Sugars than White Wheat Bread.
• 100 grams of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3