Comparing Nutrients in 100 grams Crackers, whole-wheat, low salt VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Crackers, whole-wheat, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	15.3% 443kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.2g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	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	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	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	34.6% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.85% 0.063mg	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	23.8% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	5.73% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	5% 50mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	15.3% 0.14mg	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	38.5% 3.08mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	18.3% 0.42mg	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	42% 295mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	8.74% 297mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.82% 30.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, whole-wheat, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Crackers, whole-wheat, low salt have 2.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 2.1 times more Vitamin B1, 3.4 times more Vitamin B2 and 3.4 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Vitamin B3 per 100 g.
• Both Crackers, whole-wheat, low salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Crackers, whole-wheat, low salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Crackers, whole-wheat, low salt have 3.2 times more Copper, 3.8 times more Magnesium, 5.3 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium and 3.2 times more Zinc than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 2.4 times more Calcium and 2 times more Sodium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat, low salt have 1.5 times more Energy, 4.3 times more Fat, 3.8 times more Saturated Fat, 9.6 times more Omega 3, 8 times more Omega 6 and 1.3 times more Carbohydrate than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Crackers, whole-wheat, low salt and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Protein per 100 g.
• Both Crackers, whole-wheat, low salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.