Comparing Nutrients in 100 grams Crackers, wheat, regular VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	15.7% 455kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	6.45% 2.06g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	44% 7.47g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	1.64% 1.2g	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	0.58% 0.42g	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	% 0.79g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.86g	g per day for Men 19-50 years
Fiber	18% 6.9g	27% 10.3g	38g per day for Men 19-50 years
Protein	13% 7.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	14.2% 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	9.5% 38μg	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	10.3% 1.55mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	9.2% 92mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	46.7% 0.42mg	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	33% 2.64mg	41.8% 3.34mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	94% 2.15mg	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	43% 302mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	0.079% 2.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, wheat, regular vs Crackers, whole-wheat:

• Crackers, wheat, regular have 1.6 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Vitamin B3 and Vitamin E per 100 g.
• Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, wheat, regular vs Crackers, whole-wheat:

• Crackers, wheat, regular have 2.6 times more Calcium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Phosphorus, Potassium, Selenium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, wheat, regular have 1.6 times more Saturated Fat, 1.2 times more Omega 6 and 13 times more Sugars than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.5 times more Fiber and 1.4 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 100 g.
• Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.