Comparing Nutrients in 100 grams Crackers, whole-wheat VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Energy	14.7% 427kcal	14% 407kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	6.45% 2.06g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	NA	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% 0g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	19% 10.6g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.19mg	2% 0.026mg	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	7% 28μg	33% 132μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Croutons, plain	Recommended Dietary Allowance
Calcium	3.6% 36mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	18% 0.16mg	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	41.8% 3.34mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	21.7% 0.5mg	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	47.3% 331mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	46.5% 698mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.079% 2.94g	0.15% 5.5g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.9 times more Vitamin B5 and 7.1 times more Vitamin B6 than Croutons, plain.
• While Croutons, plain contain 3.4 times more Vitamin B1, 13 times more Vitamin B2 and 4.7 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Vitamin B3 per 100 g.
• Both Crackers, whole-wheat as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

• Crackers, whole-wheat have 2.6 times more Copper, 3.5 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium and 3 times more Zinc than Croutons, plain.
• While Croutons, plain contain 2.1 times more Calcium and 3.7 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Iron and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat have 2.1 times more Fat, 1.4 times more Saturated Fat, 12 times more Omega 3, 5.1 times more Omega 6 and 2 times more Fiber than Croutons, plain.
• Both Crackers, whole-wheat and Croutons, plain have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Crackers, whole-wheat as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.