Comparing Nutrients in 100 calories Crackers, wheat, low salt VS Crackers, standard snack-type, regular, low salt

Weight per 100 calories

• Crackers, wheat, low salt: 21g
• Crackers, standard snack-type, regular, low salt: 20g

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

Which food has more nutrients per 100 calories - Crackers, wheat, low salt or Crackers, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Crackers, wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	3.42% 1.1g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	1.85% 0.03g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.7g	9.35% 12g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	0.49% 0.36g	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	2.5% 0.95g	0.84% 0.32g	38g per day for Men 19-50 years
Protein	3.25% 1.8g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Crackers, standard snack-type, regular, 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	8.9% 0.11mg	6.77% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	5.24% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.029mg	0.81% 0.011mg	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	2.64% 10.6μg	4.5% 18μg	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	0.7% 0.11mg	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.03μg	1.05% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.47% 0.067mg	4.7% 0.042mg	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	11.6% 0.93mg	8.96% 0.72mg	8mg per day for Men 19-50 years
Magnesium	3.12% 13mg	1.3% 5.38mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	4.8% 0.11mg	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	6.64% 46.5mg	6.5% 45.4mg	700mg per day for Men 19-50 years
Potassium	1.26% 43mg	2.08% 70.7mg	3400mg per day for Men 19-50 years
Selenium	13% 7.12μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	2.68% 40mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	3.08% 0.34mg	1.23% 0.14mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	0.019% 0.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, wheat, low salt vs Crackers, standard snack-type, regular, low salt:

• Crackers, wheat, low salt have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.6 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 1.7 times more Vitamin B9 and 3.8 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, standard snack-type, regular, low salt have similar amounts of Vitamin B2 per 100 kcal.
• Both Crackers, wheat, low salt as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, wheat, low salt vs Crackers, standard snack-type, regular, low salt:

• Crackers, wheat, low salt have 1.6 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 3.4 times more Manganese, 5.4 times more Selenium and 2.5 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 2.3 times more Calcium and 1.6 times more Potassium than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, standard snack-type, regular, low salt have similar amounts of Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, wheat, low salt have 1.5 times more Saturated Fat, 7.7 times more Sugars, 3 times more Fiber and 1.2 times more Protein than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 4.4 times more Omega 3 and 3.1 times more Omega 6 than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Crackers, standard snack-type, regular, low salt have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Crackers, wheat, low salt as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.