Comparing Nutrients in 100 grams Crackers, standard snack-type, regular VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Energy	17.6% 510kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	27.2% 26.4g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	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	47% 61.3g	62.2% 81g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	0.4% 0.29g	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	% 0.47g	NA	g per day for Men 19-50 years
Sucrose	% 6.95g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	12% 6.64g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.34% 0.42mg	9.34% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	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	23% 92μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	20% 3.03mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.8% 69.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Cracker, meal	Recommended Dietary Allowance
Calcium	12% 120mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	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	50.4% 4.03mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	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	35.4% 248mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	77% 42.3μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	0.21% 7.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Cracker, meal per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Cracker, meal:

• 100 grams of Crackers, standard snack-type, regular have 1.6 times more Vitamin B6, 7 times more Vitamin E and 231 times more Vitamin K than Cracker, meal.
• While 100 g of Cracker, meal contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Cracker, meal have insufficient amounts of Vitamin K
• Both Crackers, standard snack-type, regular as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, standard snack-type, regular vs Cracker, meal:

• 100 grams of Crackers, standard snack-type, regular have 5.2 times more Calcium, 2.4 times more Phosphorus and 45.4 times more Sodium than Cracker, meal.
• While 100 g of Cracker, meal contain 2.2 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 6.3 times more Selenium and 1.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal contain similar levels of Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, regular have 1.3 times more Energy, 15.5 times more Fat, 20.5 times more Saturated Fat, 39.6 times more Omega 3, 16.9 times more Omega 6 and 24.8 times more Sugars than Cracker, meal.
• While 100 g of Cracker, meal contain 1.3 times more Carbohydrate and 1.4 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cracker, meal offer comparable quantities of Fiber per 100 grams.