Comparing Nutrients in 100 grams Crackers, wheat, reduced fat VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Crackers, wheat, reduced fat	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	15.3% 444kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	NA	32g per day for Men 19-50 years
Omega 3	54% 0.87g	NA	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	41% 53g	130g per day for Men 19-50 years
Sugars	20.7% 15g	35.6% 26g	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	1.2% 0.88g	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	% 1.55g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.24g	% 26g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.12mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	NA	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	31.8% 127μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.83% 0.14μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	7.87% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	8% 80mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	8% 0.072mg	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	62.8% 5mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	9% 0.21mg	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	37% 258mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	28% 15.3μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	34.3% 515mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, wheat, reduced fat vs Keikitos (muffins), Latino bakery item:

Both Crackers, wheat, reduced fat and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Crackers, wheat, reduced fat vs Keikitos (muffins), Latino bakery item:

• Crackers, wheat, reduced fat have 1.3 times more Calcium, 3.1 times more Copper, 2 times more Iron, 3.9 times more Magnesium, 10.3 times more Manganese, 2.3 times more Potassium, 1.5 times more Sodium and 3.3 times more Zinc than Keikitos (muffins), Latino bakery item.
• While Keikitos (muffins), Latino bakery item contain 1.5 times more Selenium than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Keikitos (muffins), Latino bakery item have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, wheat, reduced fat have 1.3 times more Carbohydrate, more Fructose, 2.8 times more Fiber and 1.4 times more Protein than Keikitos (muffins), Latino bakery item.
• While Keikitos (muffins), Latino bakery item contain 1.9 times more Fat and 1.7 times more Sugars than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Keikitos (muffins), Latino bakery item have similar amounts of Energy per 100 g.
• Both Crackers, wheat, reduced fat as well as Keikitos (muffins), Latino bakery item have insufficient amounts of Glucose and Sucrose in 100 g.