Comparing Nutrients in 100 grams Crackers, snack, Goya Crackers VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	15% 433kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.32g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	49.3% 0.79g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	38% 6.44g	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	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	3.24% 2.35g	0% 0g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	25.4% 14.3g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.8% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16.4% 0.21mg	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	20.5% 82μg	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	7.93% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.3% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	1.6% 16mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	29.6% 0.27mg	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	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	65% 1.5mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 26μg	55μg per day for Men 19-50 years
Sodium	44.3% 665mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.16% 5.93g	0.27% 9.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Crackers, saltines, whole wheat (includes multi-grain) per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, snack, Goya Crackers versus 100 g of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, snack, Goya Crackers vs Crackers, saltines, whole wheat (includes multi-grain):

• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Crackers, snack, Goya Crackers vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Sodium than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron and Zinc per 100 grams.
• Both Crackers, snack, Goya Crackers as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, snack, Goya Crackers have 1.2 times more Fat, more Saturated Fat, more Sugars and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 20.8 times more Omega 3, 4.3 times more Omega 6 and 1.8 times more Fiber than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy and Carbohydrate per 100 grams.