Comparing Nutrients in 100 calories Croutons, plain VS Crackers, whole-wheat

Weight per 100 calories

• Croutons, plain: 24.6g
• 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 - Croutons, plain or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	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	14% 18g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	3.3% 1.25g	6.35% 2.4g	38g per day for Men 19-50 years
Protein	5.22% 2.92g	4.42% 2.48g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.14% 0.067mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.49% 0.006mg	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	8.1% 32.4μg	1.64% 6.56μg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	1.87% 18.7mg	0.84% 8.43mg	1000mg per day for Men 19-50 years
Copper	4.45% 0.04mg	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	12.5% 1mg	9.78% 0.78mg	8mg per day for Men 19-50 years
Magnesium	1.8% 7.6mg	6.13% 25.8mg	420mg per day for Men 19-50 years
Manganese	5.34% 0.12mg	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	4.04% 28.3mg	11% 77.5mg	700mg per day for Men 19-50 years
Potassium	0.9% 30.5mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	4.3% 2.37μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.037% 1.35g	0.019% 0.69g	3700g per day for Men 19-50 years

Croutons, Plain VS Crackers, Whole-wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Croutons, plain or Crackers, whole-wheat?

Lets compare vitamin content per 100 calories of Croutons, plain vs Crackers, whole-wheat:

• 100 calories of Croutons, plain have 3.6 times more Vitamin B1, 13.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
• While 100 kcal of Crackers, whole-wheat contain 1.8 times more Vitamin B5 and 6.8 times more Vitamin B6 than Croutons, plain.
• 100 calories of Croutons, plain have insufficient amounts of Vitamin B6
• 100 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Croutons, plain as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Croutons, plain vs Crackers, whole-wheat:

• 100 calories of Croutons, plain have 1.3 times more Iron and 3.9 times more Selenium than Crackers, whole-wheat.
• While 100 kcal of Crackers, whole-wheat contain 2.5 times more Copper, 3.4 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 2.8 times more Zinc than Croutons, plain.
• Both Croutons, plain and Crackers, whole-wheat contain similar levels of Sodium per 100 calories.
• 100 calories of Croutons, plain lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Croutons, plain 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 2 times more Fat, 11.5 times more Omega 3, 4.8 times more Omega 6 and 1.9 times more Fiber than Croutons, plain.
• Both Croutons, plain and Crackers, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Croutons, plain provide inadequate amounts of Omega 3 and Omega 6