Comparing Nutrients in 100 grams Crackers, wheat, sandwich, with peanut butter filling VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Cracker, meal	Recommended Dietary Allowance
Energy	17% 495kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	49.6% 8.44g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	0.46% 0.33g	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	11.6% 4.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.88mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	9.34% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	3% 0.039mg	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	17.5% 70μg	34% 136μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Cracker, meal	Recommended Dietary Allowance
Calcium	17% 170mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	25% 0.23mg	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	33.4% 2.67mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	41% 0.94mg	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	49.6% 347mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	8.74% 297mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	39.6% 22μg	77% 42.3μg	55μg per day for Men 19-50 years
Sodium	54% 807mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.21% 7.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, wheat, sandwich, with peanut butter filling vs Cracker, meal:

• Crackers, wheat, sandwich, with peanut butter filling have 1.2 times more Vitamin B5 and 3.5 times more Vitamin B6 than Cracker, meal.
• While Cracker, meal contains 1.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.9 times more Vitamin B9 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Cracker, meal have similar amounts of Vitamin B3 per 100 g.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Crackers, wheat, sandwich, with peanut butter filling vs Cracker, meal:

• Crackers, wheat, sandwich, with peanut butter filling have 7.4 times more Calcium, 1.6 times more Magnesium, 3.3 times more Phosphorus, 2.6 times more Potassium and 50.4 times more Sodium than Cracker, meal.
• While Cracker, meal contains 4.1 times more Copper, 1.7 times more Iron, 1.3 times more Manganese and 1.9 times more Selenium than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Cracker, meal have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, wheat, sandwich, with peanut butter filling have 1.3 times more Energy, 15.7 times more Fat, 17 times more Saturated Fat, 10.5 times more Omega 3, 12.4 times more Omega 6, 1.7 times more Fiber and 1.5 times more Protein than Cracker, meal.
• While Cracker, meal contains 1.5 times more Carbohydrate than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.