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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	17.3% 502kcal	15.3% 443kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.78g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	52% 8.87g	36.6% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	2.47% 1.8g	0.51% 0.37g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Crackers, whole-wheat, low 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	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	14% 0.18mg	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	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	13.5% 2.03mg	5.73% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.25% 6.3μg	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	12% 120mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	49.3% 0.44mg	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	38.5% 3.08mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	98% 2.25mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.74% 297mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.073% 2.7g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, regular, low salt have 2 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 2.4 times more Vitamin E than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 3 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.3 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 per 100 g.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, whole-wheat, low salt 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, low salt vs Crackers, whole-wheat, low salt:

• Crackers, standard snack-type, regular, low salt have 2.4 times more Calcium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.1 times more Copper, 3.7 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 3.2 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, whole-wheat, low salt have similar amounts of Iron, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, standard snack-type, regular, low salt have 1.5 times more Fat, 1.7 times more Omega 3, 1.4 times more Omega 6 and 4.8 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 6.6 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, whole-wheat, low salt have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 100 g.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.