Comparing Nutrients in 100 grams Crackers, snack, Goya Crackers VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Energy	15% 433kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	2.2% 2.15g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.32g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	33.8% 44g	130g per day for Men 19-50 years
Sugars	3.24% 2.35g	6.9% 5g	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	0.65% 0.47g	3.72% 2.7g	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	% 0g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.8g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	25.4% 14.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.15% 0.08mg	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	NA	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	White Wheat Bread	Recommended Dietary Allowance
Calcium	1.6% 16mg	68.4% 684mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	16.6% 0.15mg	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	70.8% 5.66mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	27.6% 0.63mg	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	20.7% 145mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	NA	29.3% 16μg	55μg per day for Men 19-50 years
Sodium	44.3% 665mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	0.16% 5.93g	1.07% 39.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS White Wheat Bread per 100 g

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

Lets compare vitamin content per 100 grams of Crackers, snack, Goya Crackers vs White Wheat Bread:

• Both Crackers, snack, Goya Crackers and White Wheat Bread have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Crackers, snack, Goya Crackers vs White Wheat Bread:

• 100 grams of Crackers, snack, Goya Crackers have 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Sodium and 1.2 times more Zinc than White Wheat Bread.
• While 100 g of White Wheat Bread contain 42.8 times more Calcium than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and White Wheat Bread contain similar levels of Copper, Iron, Manganese and Potassium per 100 grams.
• 100 grams of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, snack, Goya Crackers have 1.8 times more Energy, 6.2 times more Fat, 10 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Protein than White Wheat Bread.
• While 100 g of White Wheat Bread contain 2.2 times more Omega 3, 2.1 times more Sugars, 5.7 times more Fructose and 2.4 times more Fiber than Crackers, snack, Goya Crackers.