Comparing Nutrients in 100 grams Crackers, whole-wheat, reduced fat VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	14.3% 416kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	36.4% 6.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	55% 71.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 9.24g	g per day for Men 19-50 years
Fiber	28.7% 11g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	11.5% 0.15mg	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	7.5% 30μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	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	7.2% 1.08mg	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	3.9% 39mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	24.8% 0.22mg	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	44.5% 3.56mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	92% 2.13mg	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	52% 364mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.074% 2.73g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 3.4 times more Vitamin B1, 12.3 times more Vitamin B2, 4.2 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Vitamin B3 and Vitamin E per 100 g.
• Both Crackers, whole-wheat, reduced fat as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

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

• Crackers, whole-wheat, reduced fat have 2 times more Copper, 2.6 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 2.1 times more Calcium and 1.4 times more Iron than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Manganese and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat, reduced fat have 3.2 times more Fiber and 1.2 times more Protein than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 1.8 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3, 2 times more Omega 6, 12.3 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Crackers, wheat, reduced fat have similar amounts of Energy and Carbohydrate per 100 g.
• Both Crackers, whole-wheat, reduced fat as well as Crackers, wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.