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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, standard snack-type, regular	Croutons, plain	Recommended Dietary Allowance
Energy	17.6% 510kcal	14% 407kcal	2900kcal per day for Men 19-50 years
Fat	27.2% 26.4g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	7.1% 1.2g	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	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	NA	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	12% 6.64g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Croutons, plain	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	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.34% 0.42mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2% 0.026mg	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	33% 132μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.8% 69.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Croutons, plain	Recommended Dietary Allowance
Calcium	12% 120mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	18% 0.16mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	21.7% 0.5mg	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	35.4% 248mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	46.5% 698mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Croutons, plain per 100 g

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

• 100 grams of Crackers, standard snack-type, regular have 1.7 times more Vitamin B2 and 2.4 times more Vitamin B6 than Croutons, plain.
• While 100 g of Croutons, plain contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Croutons, plain provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• Both Crackers, standard snack-type, regular as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Crackers, standard snack-type, regular have 1.6 times more Calcium and 2.2 times more Phosphorus than Croutons, plain.
• While 100 g of Croutons, plain contain 1.6 times more Copper, 1.7 times more Magnesium, 5.6 times more Selenium and 1.8 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Croutons, plain contain similar levels of Iron, Manganese, Potassium and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, regular have 1.3 times more Energy, 4 times more Fat, 3.7 times more Saturated Fat, 22.1 times more Omega 3 and 9.6 times more Omega 6 than Croutons, plain.
• While 100 g of Croutons, plain contain 2.2 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Croutons, plain offer comparable quantities of Carbohydrate per 100 grams.