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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	17.6% 510kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	27.2% 26.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	6.45% 2.06g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	36% 6.1g	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	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	1.64% 1.2g	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% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 6.95g	% 0.86g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	12% 6.64g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Crackers, whole-wheat	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.34% 0.42mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	14.2% 0.19mg	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	7% 28μg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.8% 69.3μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	12% 120mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	46.7% 0.42mg	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	41.8% 3.34mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	94% 2.15mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	0.079% 2.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Crackers, whole-wheat per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, standard snack-type, regular versus 100 g of Crackers, whole-wheat 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 Crackers, whole-wheat:

• 100 grams of Crackers, standard snack-type, regular have 2.3 times more Vitamin B1, 21.7 times more Vitamin B2, 3.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.5 times more Vitamin K than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, standard snack-type, regular as well as Crackers, whole-wheat 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 Crackers, whole-wheat:

• 100 grams of Crackers, standard snack-type, regular have 3.3 times more Calcium and 1.2 times more Iron than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 4 times more Copper, 6.1 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat contain similar levels of Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, regular have 1.9 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 3, 1.9 times more Omega 6 and 6.9 times more Sugars than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 4.5 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, whole-wheat offer comparable quantities of Energy and Carbohydrate per 100 grams.