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

Weight per 100 calories

• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 23g
• Crackers, whole-wheat, low salt: 22.6g

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

Which food has more nutrients per 100 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Crackers, whole-wheat, low salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	8.26% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	0.12% 0.084g	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	1.8% 0.69g	6.24% 2.37g	38g per day for Men 19-50 years
Protein	3.8% 2.1g	3.55% 2g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.67% 0.009mg	3.18% 0.041mg	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	7.14% 28.6μg	1.6% 6.32μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.56% 1.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	2.74% 27.4mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	11% 0.1mg	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	15.6% 1.24mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.22mg	5.32% 22.3mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	22% 0.51mg	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	3.46% 24mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	0.87% 29.5mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	NA	6.03% 3.3μg	55μg per day for Men 19-50 years
Sodium	11.8% 176mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	4.4% 0.49mg	11mg per day for Men 19-50 years
Water	0.026% 0.94g	0.016% 0.61g	3700g per day for Men 19-50 years

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.9 times more Vitamin B1, 4.7 times more Vitamin B2 and 4.5 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.7 times more Vitamin B5 and 4.7 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, whole-wheat, low salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.4 times more Calcium, 1.8 times more Iron and 4.2 times more Sodium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.2 times more Copper, 3.6 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium and 2.7 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 100 calories:

• Crackers, whole-wheat, low salt contain 1.4 times more Fat, 4.3 times more Omega 3, 3.8 times more Omega 6 and 3.4 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, whole-wheat, low salt have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 100 kcal.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.