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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	17.6% 510kcal	15.7% 455kcal	2900kcal per day for Men 19-50 years
Fat	27.2% 26.4g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	61.7% 0.99g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	44% 7.47g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	21.4% 15.5g	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	0.4% 0.29g	0.58% 0.42g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 6.95g	% 12g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	18% 6.9g	38g per day for Men 19-50 years
Protein	12% 6.64g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, wheat, regular	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	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	25% 4.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.34% 0.42mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	18.8% 0.24mg	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	9.5% 38μg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.8% 69.3μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	12% 120mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	30.4% 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	50.4% 4.03mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	67.3% 1.55mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	0.074% 2.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, regular vs Crackers, wheat, regular:

• Crackers, standard snack-type, regular have 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.4 times more Vitamin B9, 2 times more Vitamin E and 4.9 times more Vitamin K than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.4 times more Vitamin B5 and 3.9 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Vitamin B3 per 100 g.
• Both Crackers, standard snack-type, regular as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Crackers, standard snack-type, regular have 1.3 times more Calcium and 1.5 times more Iron than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 2.6 times more Copper, 4 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium, 1.5 times more Selenium and 3.3 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, standard snack-type, regular have 1.6 times more Fat, 1.7 times more Saturated Fat, 1.6 times more Omega 3 and 1.5 times more Omega 6 than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.9 times more Sugars and 3 times more Fiber than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, wheat, regular have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Crackers, standard snack-type, regular as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.