Comparing Nutrients in 100 calories Crackers, saltines (includes oyster, soda, soup) VS Crackers, whole-wheat

Weight per 100 calories

• Crackers, saltines (includes oyster, soda, soup): 24g
• Crackers, whole-wheat: 23.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Crackers, saltines (includes oyster, soda, soup) or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	0.38% 0.28g	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	0.063% 0.045g	0% 0g	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	% 0.029g	% 0.075g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	1.76% 0.67g	6.35% 2.4g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	4.42% 2.48g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.027% 0.24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.96% 0.12mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.56% 0.13mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	3.33% 0.043mg	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	8% 32μg	1.64% 6.56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.9% 0.022μg	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	1.83% 0.28mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.06% 6.08μg	5.3% 6.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	0.45% 4.55mg	0.84% 8.43mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	11% 0.098mg	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	16.7% 1.33mg	9.78% 0.78mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.5mg	6.13% 25.8mg	420mg per day for Men 19-50 years
Manganese	7.14% 0.16mg	22% 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	3.5% 24.4mg	11% 77.5mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.4mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.46μg	4.3% 2.37μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.019% 0.69g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Crackers, Whole-wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, saltines (includes oyster, soda, soup) or Crackers, whole-wheat?

Lets compare vitamin content per 100 calories of Crackers, saltines (includes oyster, soda, soup) vs Crackers, whole-wheat:

• 100 calories of Crackers, saltines (includes oyster, soda, soup) have 3.9 times more Vitamin B1, 23.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• While 100 kcal of Crackers, whole-wheat contain 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat provide similar amounts of Vitamin K per 100 calories.
• 100 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin B6 and Vitamin E
• 100 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Crackers, saltines (includes oyster, soda, soup) vs Crackers, whole-wheat:

• 100 calories of Crackers, saltines (includes oyster, soda, soup) have 1.7 times more Iron and 1.2 times more Sodium than Crackers, whole-wheat.
• While 100 kcal of Crackers, whole-wheat contain 3 times more Copper, 4.7 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 2.2 times more Potassium and 3.7 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat contain similar levels of Selenium per 100 calories.
• 100 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, whole-wheat lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Crackers, whole-wheat contain 1.6 times more Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 3.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber