Comparing Nutrients in 14 ounces Crackers, wheat, regularVS Crackers, whole-wheat

Macros Ratio

Protein Fat Carbs

Crackers, wheat, regular

32%

62%

Crackers, whole-wheat

28%

63%

14 oz ▼

Macro Nutrients

Crackers, wheat, regularvs Crackers, whole-wheat

62.3%1806kcal

Energy

58.4%1695kcal

1806 kcalvs1695 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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67%65g

Fat

58%56g

65 gvs56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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40%12.7g

Saturated Fat

25.6%8.2g

12.7 gvs8.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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245%3.9g

Omega 3

209%3.35g

3.9 gvs3.35 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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174%29.7g

Omega 6

142%24g

29.7 gvs24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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216%281g

Carbohydrate

212%276g

281 gvs276 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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84.7%61.4g

Sugars

6.5%4.72g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

61.4 gvs4.72 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.3%1.67g

Fructose

0%0g

≤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]

1.67 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.14g

Glucose

%1.27g

3.14 gvs1.27 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%47g

Sucrose

%3.4g

47 gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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72%27.4g

Fiber

108%41g

27.4 gvs41 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51.7%29g

Protein

75%42g

29 gvs42 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, wheat, regularvs Crackers, whole-wheat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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94%1.13mg

Vitamin B1

60%0.72mg

Thiamine

1.13 mgvs0.72 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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44.6%0.58mg

Vitamin B2

6.4%0.083mg

Riboflavin

0.58 mgvs0.083 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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100%16mg

Vitamin B3

115%18.4mg

Niacin, nicotinic acid, niacinamide

16 mgvs18.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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46%2.3mg

Vitamin B5

66%3.3mg

Pantothenic acid

2.3 mgvs3.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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74.5%0.97mg

Vitamin B6

56.5%0.73mg

Pyridoxine

0.97 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.7%151μg

Vitamin B9

27.8%111μg

Folates and Folic Acid

151 μgvs111 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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41%6.15mg

Vitamin E

37.3%5.6mg

Tocopherols and Tocotrienols

6.15 mgvs5.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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47%56.4μg

Vitamin K

90%108μg

Phytomenadione or phylloquinone

56.4 μgvs108 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, wheat, regularvs Crackers, whole-wheat

36.5%365mg

Calcium

14.3%143mg

365 mgvs143 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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121%1.1mg

Copper

185%1.67mg

1.1 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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131%10.5mg

Iron

166%13.3mg

10.5 mgvs13.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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68%286mg

Magnesium

104%437mg

286 mgvs437 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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267%6.15mg

Manganese

371%8.54mg

6.15 mgvs8.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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171%1199mg

Phosphorus

188%1314mg

1199 mgvs1314 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1123mg

Potassium

40.3%1369mg

1123 mgvs1369 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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71.4%39.3μg

Selenium

73%40μg

39.3 μgvs40 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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185%2774mg

Sodium

212%3175mg

2774 mgvs3175 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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59%6.5mg

Zinc

95%10.4mg

6.5 mgvs10.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%11g

Water

0.32%11.7g

11 gvs11.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Crackers, wheat, regular vs Crackers, whole-wheat:

Crackers, wheat, regular have 1.6 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Crackers, wheat, regular.
Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Vitamin B3 and Vitamin E per 14 oz.
Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, wheat, regular vs Crackers, whole-wheat:

Crackers, wheat, regular have 2.6 times more Calcium than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Crackers, wheat, regular.
Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Phosphorus, Potassium, Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Crackers, wheat, regular have 1.6 times more Saturated Fat, 1.2 times more Omega 6 and 13 times more Sugars than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.5 times more Fiber and 1.4 times more Protein than Crackers, wheat, regular.
Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 14 oz.
Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Crackers, wheat, regularVS Crackers, wheat, sandwich, with peanut butter fillingCrackers, whole-wheatVS Crackers, wheat, sandwich, with peanut butter fillingCrackers, wheat, regularVS Cracker, mealCrackers, whole-wheatVS Cracker, meal

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Comparing Nutrients in 14 ounces Crackers, wheat, regularVS Crackers, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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