Comparing Nutrients in 100 grams Crackers, saltines (includes oyster, soda, soup) VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Energy	14.4% 418kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.64g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	5.17% 1.65g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	62.2% 81g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	0.46% 0.33g	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	0.26% 0.19g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	17% 9.46g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	9.34% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	3% 0.039mg	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	33.5% 134μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.75% 0.09μg	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	7.67% 1.15mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Cracker, meal	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	25% 0.23mg	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	69.6% 5.57mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	41% 0.94mg	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	14.6% 102mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	4.47% 152mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	18.7% 10.3μg	77% 42.3μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	0.21% 7.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Cracker, meal per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, saltines (includes oyster, soda, soup) versus 100 g of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, saltines (includes oyster, soda, soup) vs Cracker, meal:

• 100 grams of Crackers, saltines (includes oyster, soda, soup) have 2.2 times more Vitamin B6, more Vitamin B12, 2.7 times more Vitamin E and 84.7 times more Vitamin K than Cracker, meal.
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Cracker, meal have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, saltines (includes oyster, soda, soup) vs Cracker, meal:

• 100 grams of Crackers, saltines (includes oyster, soda, soup) have 1.2 times more Iron, 1.3 times more Potassium and 58.8 times more Sodium than Cracker, meal.
• While 100 g of Cracker, meal contain 1.6 times more Copper, 1.4 times more Manganese and 4.1 times more Selenium than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.
• 100 grams of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, saltines (includes oyster, soda, soup) have 5.1 times more Fat, 6.1 times more Saturated Fat, 14.2 times more Omega 3 and 6.3 times more Omega 6 than Cracker, meal.
• Both Crackers, saltines (includes oyster, soda, soup) and Cracker, meal offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.