Comparing Nutrients in 300 calories Crackers, whole-wheatVS Cracker, meal

Weight per 300 calories

Crackers, whole-wheat

70.3g

Cracker, meal

78.3g

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

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

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Cracker, meal

10%

86%

300 kcal ▼

Macro Nutrients

Crackers, whole-wheatvs Cracker, meal

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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10.2%9.93g

Fat

1.37%1.33g

9.93 gvs1.33 g

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

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4.53%1.45g

Saturated Fat

0.66%0.21g

1.45 gvs0.21 g

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

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37%0.59g

Omega 3

1.9%0.031g

0.59 gvs0.031 g

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

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25%4.3g

Omega 6

3.15%0.53g

4.3 gvs0.53 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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37.6%49g

Carbohydrate

48.7%63.4g

49 gvs63.4 g

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

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1.15%0.84g

Sugars

0.36%0.26g

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

0.84 gvs0.26 g

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

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0%0g

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]

0 gvsNA g

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

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%0.22g

Glucose

0.22 gvsNA g

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

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%0.6g

Sucrose

0.6 gvsNA g

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

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19%7.24g

Fiber

5.36%2.04g

7.24 gvs2.04 g

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

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13.3%7.43g

Protein

13%7.3g

7.43 gvs7.3 g

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

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Vitamins

Crackers, whole-wheatvs Cracker, meal

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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10.7%0.13mg

Vitamin B1

45.4%0.55mg

Thiamine

0.13 mgvs0.55 mg

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

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1.13%0.015mg

Vitamin B2

28%0.37mg

Riboflavin

0.015 mgvs0.37 mg

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

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20.3%3.25mg

Vitamin B3

28%4.47mg

Niacin, nicotinic acid, niacinamide

3.25 mgvs4.47 mg

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

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11.7%0.58mg

Vitamin B5

7.3%0.37mg

Pantothenic acid

0.58 mgvs0.37 mg

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

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10%0.13mg

Vitamin B6

2.35%0.031mg

Pyridoxine

0.13 mgvs0.031 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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4.9%19.7μg

Vitamin B9

26.6%107μg

Folates and Folic Acid

19.7 μgvs107 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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6.6%0.99mg

Vitamin E

2.25%0.34mg

Tocopherols and Tocotrienols

0.99 mgvs0.34 mg

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

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16%19μg

Vitamin K

0.2%0.23μg

Phytomenadione or phylloquinone

19 μgvs0.23 μg

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

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Minerals

Crackers, whole-wheatvs Cracker, meal

2.53%25.3mg

Calcium

1.8%18mg

25.3 mgvs18 mg

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

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32.8%0.3mg

Copper

19.6%0.18mg

0.3 mgvs0.18 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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29.3%2.35mg

Iron

45.4%3.63mg

2.35 mgvs3.63 mg

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

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18.4%77.3mg

Magnesium

4.48%18.8mg

77.3 mgvs18.8 mg

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

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65.7%1.5mg

Manganese

32%0.74mg

1.5 mgvs0.74 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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33.2%233mg

Phosphorus

11.6%81.5mg

233 mgvs81.5 mg

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

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7.13%242mg

Potassium

2.65%90mg

242 mgvs90 mg

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

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13%7.1μg

Selenium

60.2%33μg

7.1 μgvs33 μg

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

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37.5%562mg

Sodium

0.84%12.5mg

562 mgvs12.5 mg

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

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16.8%1.85mg

Zinc

4.9%0.54mg

1.85 mgvs0.54 mg

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

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0.056%2.07g

Water

0.16%5.95g

2.07 gvs5.95 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, whole-wheat vs Cracker, meal:

Crackers, whole-wheat have 1.6 times more Vitamin B5, 4.3 times more Vitamin B6, 2.9 times more Vitamin E and 81.3 times more Vitamin K than Cracker, meal.
While Cracker, meal contains 4.3 times more Vitamin B1, 24.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.4 times more Vitamin B9 than Crackers, whole-wheat.
Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

Crackers, whole-wheat have 1.7 times more Copper, 4.1 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 2.7 times more Potassium, 44.8 times more Sodium and 3.4 times more Zinc than Cracker, meal.
While Cracker, meal contains 1.5 times more Iron and 4.7 times more Selenium than Crackers, whole-wheat.
Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, whole-wheat have 7.5 times more Fat, 6.8 times more Saturated Fat, 19.4 times more Omega 3, 8 times more Omega 6 and 3.6 times more Fiber than Cracker, meal.
While Cracker, meal contains 1.3 times more Carbohydrate than Crackers, whole-wheat.
Both Crackers, whole-wheat and Cracker, meal have similar amounts of Energy and Protein per 300 kcal.
Both Crackers, whole-wheat as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, whole-wheatVS Croutons, plainCracker, mealVS Croutons, plain

Compare Foods

Comparing Nutrients in 300 calories Crackers, whole-wheatVS Cracker, meal

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: