Comparing Nutrients in 100 grams Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	15% 434kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	5.38% 0.086g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	9.37% 1.6g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	16.4% 9.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	34.6% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.12% 0.46mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	4.85% 0.063mg	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% 124μg	23.8% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	12% 119mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.3% 0.14mg	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	67.5% 5.4mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	30.2% 0.7mg	18.3% 0.42mg	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	15% 105mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51% 766mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.82% 30.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Bread, white, commercially prepared, toasted, low sodium no salt per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, saltines, unsalted tops (includes oyster, soda, soup) versus 100 g of Bread, white, commercially prepared, toasted, low sodium no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 100 grams of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 100 g of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.7 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 100 grams of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Copper, 1.6 times more Iron, 1.7 times more Manganese and 2 times more Sodium than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.5 times more Energy, 3 times more Fat, 3.3 times more Saturated Fat, 2.2 times more Omega 3, 2 times more Omega 6 and 1.3 times more Carbohydrate than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Protein per 100 grams.