Comparing Nutrients in 100 grams Focaccia, Italian flatbread, plain VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Focaccia, Italian flatbread, plain	14%	28%	58%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Focaccia, Italian flatbread, plain	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	8.6% 249kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	8.13% 7.9g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	49.3% 0.79g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	38% 6.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	0% 0g	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	4.74% 1.8g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	15.7% 8.77g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Focaccia, Italian flatbread, plain	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	38.8% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	16.4% 0.21mg	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	34.5% 138μg	20.5% 82μg	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	9.47% 1.42mg	7.93% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	15.3% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Focaccia, Italian flatbread, plain	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	3.5% 35mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	29.6% 0.27mg	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	39.5% 3.16mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	65% 1.5mg	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	18.3% 128mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.27% 9.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Focaccia, Italian flatbread, plain VS Crackers, saltines, whole wheat (includes multi-grain) per 100 g

Compare the macro and micronutrient content in 100 g of Focaccia, Italian flatbread, plain versus 100 g of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Focaccia, Italian flatbread, plain vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 grams of Focaccia, Italian flatbread, plain have 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 1.9 times more Vitamin B6 and 3.2 times more Vitamin K than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E per 100 grams.
• Both Focaccia, Italian flatbread, plain as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Focaccia, Italian flatbread, plain vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 grams of Focaccia, Italian flatbread, plain have more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 2.9 times more Copper, 1.6 times more Iron, 3.5 times more Magnesium, 4.1 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Selenium and 2.2 times more Sodium than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Zinc per 100 grams.
• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Focaccia, Italian flatbread, plain have more Saturated Fat, more Sugars and 1.2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 1.6 times more Energy, 1.4 times more Fat, 11 times more Omega 3, 7 times more Omega 6, 1.9 times more Carbohydrate and 3.7 times more Fiber than Focaccia, Italian flatbread, plain.