Comparing Nutrients in 100 grams Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	16% 463kcal	9.28% 269kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	4.5% 4.38g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	55.8% 0.89g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	34.6% 45g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	8.17% 5.9g	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	0.25% 0.18g	3.37% 2.44g	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	% 0.24g	% 2.03g	g per day for Men 19-50 years
Sucrose	% 9.7g	% 0g	g per day for Men 19-50 years
Fiber	13% 4.9g	16% 6.1g	38g per day for Men 19-50 years
Protein	13% 7.3g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.67% 33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	28.3% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15% 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	14.5% 58μg	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.9% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.44% 1.3mg	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	19.3% 2.9mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	16.7% 167mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	26.6% 0.24mg	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	45.6% 3.65mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	100% 2.3mg	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	51% 356mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	32% 477mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, whole wheat per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, standard snack-type, with whole wheat versus 100 g of Rolls, hamburger or hot dog, 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, with whole wheat vs Rolls, hamburger or hot dog, whole wheat:

• 100 grams of Crackers, standard snack-type, with whole wheat have 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, 7.1 times more Vitamin E and 3.2 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• While 100 g of Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Crackers, standard snack-type, with whole wheat as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, whole wheat:

• 100 grams of Crackers, standard snack-type, with whole wheat have 1.5 times more Iron, 1.6 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, whole wheat.
• While 100 g of Rolls, hamburger or hot dog, whole wheat contain 1.7 times more Magnesium, 2.5 times more Manganese, 3.8 times more Selenium and 1.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat contain similar levels of Calcium, Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, with whole wheat have 1.7 times more Energy, 4.1 times more Fat, 4.7 times more Saturated Fat, 5.2 times more Omega 3, 4.4 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 100 g of Rolls, hamburger or hot dog, whole wheat contain 13.6 times more Fructose and 1.7 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Fiber per 100 grams.