Comparing Nutrients in 100 grams Crackers, saltines (includes oyster, soda, soup) VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	14.4% 418kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.64g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	5.17% 1.65g	6.45% 2.06g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	1.64% 1.2g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.86g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	17% 9.46g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	14.2% 0.19mg	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	7% 28μg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	1.9% 19mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	46.7% 0.42mg	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	41.8% 3.34mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	94% 2.15mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	4.47% 152mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	18.7% 10.3μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	0.079% 2.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Crackers, whole-wheat per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, saltines (includes oyster, soda, soup) versus 100 g of Crackers, whole-wheat 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 Crackers, whole-wheat:

• 100 grams of Crackers, saltines (includes oyster, soda, soup) have 3.9 times more Vitamin B1, 23.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.8 times more Vitamin B9 and more Vitamin B12 than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat provide similar amounts of Vitamin E and Vitamin K per 100 grams.
• 100 grams of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, whole-wheat 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 Crackers, whole-wheat:

• 100 grams of Crackers, saltines (includes oyster, soda, soup) have 1.7 times more Iron than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 1.9 times more Calcium, 3 times more Copper, 4.8 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium and 3.8 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat contain similar levels of Selenium and Sodium 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 g of Crackers, whole-wheat contain 1.6 times more Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 3.7 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per 100 grams.