Comparing Nutrients in 100 grams Crackers, standard snack-type, regular, low salt VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	17.3% 502kcal	9.2% 267kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.78g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	52% 8.87g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	38% 49.6g	130g per day for Men 19-50 years
Sugars	2.47% 1.8g	5.94% 4.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	4.92% 0.064mg	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	22.5% 90μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	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	13.5% 2.03mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.25% 6.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	12% 120mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	14% 0.13mg	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	45% 3.6mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	16.7% 0.38mg	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	32.6% 228mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.99% 36.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS Bread, white, commercially prepared, low sodium, no salt per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, standard snack-type, regular, low salt versus 100 g of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, regular, low salt vs Bread, white, commercially prepared, low sodium, no salt:

• 100 grams of Crackers, standard snack-type, regular, low salt have 9.2 times more Vitamin E and 2 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 100 g of Bread, white, commercially prepared, low sodium, no salt contain 1.4 times more Vitamin B5 than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin E
• Both Crackers, standard snack-type, regular, low salt as well as Bread, white, commercially prepared, low sodium, no salt 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, low salt vs Bread, white, commercially prepared, low sodium, no salt:

• 100 grams of Crackers, standard snack-type, regular, low salt have 1.7 times more Copper, 1.5 times more Manganese, 2.4 times more Phosphorus and 3 times more Potassium than Bread, white, commercially prepared, low sodium, no salt.
• While 100 g of Bread, white, commercially prepared, low sodium, no salt contain 3.4 times more Selenium and 1.4 times more Sodium than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Iron, Magnesium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, regular, low salt have 1.9 times more Energy, 7 times more Fat, 4.7 times more Saturated Fat, 18.7 times more Omega 3, 12.5 times more Omega 6 and 1.2 times more Carbohydrate than Bread, white, commercially prepared, low sodium, no salt.
• While 100 g of Bread, white, commercially prepared, low sodium, no salt contain 2.4 times more Sugars and 1.4 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Protein per 100 grams.