Comparing Nutrients in 300 calories Cracker, mealVS Croutons, plain

Weight per 300 calories

Cracker, meal

78.3g

Croutons, plain

73.7g

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

Which food has more nutrients per 300 calories - Cracker, meal or Croutons, plain?

Macros Ratio

Protein Fat Carbs

Cracker, meal

10%

86%

Croutons, plain

12%

15%

73%

300 kcal ▼

Macro Nutrients

Cracker, mealvs Croutons, plain

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.37%1.33g

Fat

5%4.86g

1.33 gvs4.86 g

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

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0.66%0.21g

Saturated Fat

3.48%1.1g

0.21 gvs1.1 g

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

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1.9%0.031g

Omega 3

3.22%0.052g

0.031 gvs0.052 g

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

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3.15%0.53g

Omega 6

5.22%0.89g

0.53 gvs0.89 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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48.7%63.4g

Carbohydrate

41.7%54g

63.4 gvs54 g

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

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0.36%0.26g

Sugars

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

0.26 gvsNA g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.36%2.04g

Fiber

9.9%3.76g

2.04 gvs3.76 g

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

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13%7.3g

Protein

15.7%8.77g

7.3 gvs8.77 g

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

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Vitamins

Cracker, mealvs Croutons, plain

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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45.4%0.55mg

Vitamin B1

38.3%0.46mg

Thiamine

0.55 mgvs0.46 mg

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

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28%0.37mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.37 mgvs0.2 mg

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

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28%4.47mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

4.47 mgvs4 mg

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

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7.3%0.37mg

Vitamin B5

6.32%0.32mg

Pantothenic acid

0.37 mgvs0.32 mg

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

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2.35%0.031mg

Vitamin B6

1.47%0.019mg

Pyridoxine

0.031 mgvs0.019 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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26.6%107μg

Vitamin B9

24.3%97μg

Folates and Folic Acid

107 μgvs97 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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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2.25%0.34mg

Vitamin E

Tocopherols and Tocotrienols

0.34 mgvsNA mg

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

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0.2%0.23μg

Vitamin K

Phytomenadione or phylloquinone

0.23 μgvsNA μg

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

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Minerals

Cracker, mealvs Croutons, plain

1.8%18mg

Calcium

5.6%56mg

18 mgvs56 mg

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

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19.6%0.18mg

Copper

13.3%0.12mg

0.18 mgvs0.12 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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45.4%3.63mg

Iron

37.6%3mg

3.63 mgvs3 mg

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

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4.48%18.8mg

Magnesium

5.44%23mg

18.8 mgvs23 mg

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

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32%0.74mg

Manganese

16%0.37mg

0.74 mgvs0.37 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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11.6%81.5mg

Phosphorus

12%84.8mg

81.5 mgvs84.8 mg

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

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2.65%90mg

Potassium

2.7%91mg

90 mgvs91 mg

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

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60.2%33μg

Selenium

50.3%27.6μg

33 μgvs27.6 μg

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

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0.84%12.5mg

Sodium

34.3%514mg

12.5 mgvs514 mg

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

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4.9%0.54mg

Zinc

5.96%0.66mg

0.54 mgvs0.66 mg

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

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0.16%5.95g

Water

0.11%4.05g

5.95 gvs4.05 g

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

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Lets compare vitamin content per 300 calories of Cracker, meal vs Croutons, plain:

Cracker, meal has 1.8 times more Vitamin B2 than Croutons, plain.
Both Cracker, meal and Croutons, plain have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
Both Cracker, meal as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cracker, meal vs Croutons, plain:

Cracker, meal has 1.5 times more Copper, 1.2 times more Iron and 2 times more Manganese than Croutons, plain.
While Croutons, plain contain 3.1 times more Calcium and 41.1 times more Sodium than Cracker, meal.
Both Cracker, meal and Croutons, plain have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 300 kcal.
Both Cracker, meal as well as Croutons, plain have insufficient amounts of Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Croutons, plain contain 3.7 times more Fat, 5.2 times more Saturated Fat, 1.7 times more Omega 3, 1.7 times more Omega 6 and 1.8 times more Fiber than Cracker, meal.
Both Cracker, meal and Croutons, plain have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cracker, meal as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cracker, mealVS Muffins, English, plain, enriched, with ca prop (includes sourdough)Croutons, plainVS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Compare Foods

Comparing Nutrients in 300 calories Cracker, mealVS Croutons, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Cracker, meal or Croutons, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: