Comparing Nutrients in 300 calories Crackers, wheat, regularVS Crackers, whole-wheat

Weight per 300 calories

Crackers, wheat, regular

66g

Crackers, whole-wheat

70.3g

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

Which food has more nutrients per 300 calories - Crackers, wheat, regular or Crackers, whole-wheat?

Macros Ratio

Protein Fat Carbs

Crackers, wheat, regular

32%

62%

Crackers, whole-wheat

28%

63%

300 kcal ▼

Macro Nutrients

Crackers, wheat, regularvs Crackers, whole-wheat

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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11%11g

Fat

10.2%9.93g

11 gvs9.93 g

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

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6.6%2.1g

Saturated Fat

4.53%1.45g

2.1 gvs1.45 g

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

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40.7%0.65g

Omega 3

37%0.59g

0.65 gvs0.59 g

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

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29%4.93g

Omega 6

25%4.3g

4.93 gvs4.3 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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36%46.6g

Carbohydrate

37.6%49g

46.6 gvs49 g

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

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14%10.2g

Sugars

1.15%0.84g

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

10.2 gvs0.84 g

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

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0.38%0.28g

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]

0.28 gvs0 g

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

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%0.52g

Glucose

%0.22g

0.52 gvs0.22 g

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

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%7.8g

Sucrose

%0.6g

7.8 gvs0.6 g

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

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12%4.55g

Fiber

19%7.24g

4.55 gvs7.24 g

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

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8.6%4.8g

Protein

13.3%7.43g

4.8 gvs7.43 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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15.6%0.19mg

Vitamin B1

10.7%0.13mg

Thiamine

0.19 mgvs0.13 mg

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

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7.4%0.096mg

Vitamin B2

1.13%0.015mg

Riboflavin

0.096 mgvs0.015 mg

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

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16.6%2.65mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

2.65 mgvs3.25 mg

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

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7.6%0.38mg

Vitamin B5

11.7%0.58mg

Pantothenic acid

0.38 mgvs0.58 mg

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

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12.4%0.16mg

Vitamin B6

10%0.13mg

Pyridoxine

0.16 mgvs0.13 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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6.26%25μg

Vitamin B9

4.9%19.7μg

Folates and Folic Acid

25 μgvs19.7 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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6.8%1.02mg

Vitamin E

6.6%0.99mg

Tocopherols and Tocotrienols

1.02 mgvs0.99 mg

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

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7.8%9.36μg

Vitamin K

16%19μg

Phytomenadione or phylloquinone

9.36 μgvs19 μg

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

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Minerals

Crackers, wheat, regularvs Crackers, whole-wheat

6.07%60.7mg

Calcium

2.53%25.3mg

60.7 mgvs25.3 mg

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

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20%0.18mg

Copper

32.8%0.3mg

0.18 mgvs0.3 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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21.8%1.74mg

Iron

29.3%2.35mg

1.74 mgvs2.35 mg

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

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11.3%47.5mg

Magnesium

18.4%77.3mg

47.5 mgvs77.3 mg

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

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44.4%1.02mg

Manganese

65.7%1.5mg

1.02 mgvs1.5 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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28.4%199mg

Phosphorus

33.2%233mg

199 mgvs233 mg

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

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5.5%187mg

Potassium

7.13%242mg

187 mgvs242 mg

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

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12%6.53μg

Selenium

13%7.1μg

6.53 μgvs7.1 μg

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

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30.7%461mg

Sodium

37.5%562mg

461 mgvs562 mg

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

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9.83%1.1mg

Zinc

16.8%1.85mg

1.1 mgvs1.85 mg

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

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0.049%1.8g

Water

0.056%2.07g

1.8 gvs2.07 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 Crackers, wheat, regular vs Crackers, whole-wheat:

Crackers, wheat, regular have 1.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.5 times more Vitamin B5 and 2 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 300 kcal.
Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, wheat, regular vs Crackers, whole-wheat:

Crackers, wheat, regular have 2.4 times more Calcium than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium and 1.7 times more Zinc than Crackers, wheat, regular.
Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Phosphorus, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, wheat, regular have 1.5 times more Saturated Fat and 12.2 times more Sugars than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.6 times more Fiber and 1.5 times more Protein than Crackers, wheat, regular.
Both Crackers, wheat, regular and Crackers, whole-wheat have similar amounts of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 300 kcal.
Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Crackers, wheat, regularVS Crackers, whole-wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, wheat, regular or Crackers, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: