Comparing Nutrients in 300 calories Crackers, whole-wheatVS Croutons, plain

Weight per 300 calories

Crackers, whole-wheat

70.3g

Croutons, plain

73.7g

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 Croutons, plain?

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Croutons, plain

12%

15%

73%

300 kcal ▼

Macro Nutrients

Crackers, whole-wheatvs 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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10.2%9.93g

Fat

5%4.86g

9.93 gvs4.86 g

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

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4.53%1.45g

Saturated Fat

3.48%1.1g

1.45 gvs1.1 g

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

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37%0.59g

Omega 3

3.22%0.052g

0.59 gvs0.052 g

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

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25%4.3g

Omega 6

5.22%0.89g

4.3 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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37.6%49g

Carbohydrate

41.7%54g

49 gvs54 g

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

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1.15%0.84g

Sugars

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

0.84 gvsNA 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

9.9%3.76g

7.24 gvs3.76 g

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

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13.3%7.43g

Protein

15.7%8.77g

7.43 gvs8.77 g

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

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Vitamins

Crackers, whole-wheatvs 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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10.7%0.13mg

Vitamin B1

38.3%0.46mg

Thiamine

0.13 mgvs0.46 mg

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

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1.13%0.015mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.015 mgvs0.2 mg

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

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20.3%3.25mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

3.25 mgvs4 mg

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

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11.7%0.58mg

Vitamin B5

6.32%0.32mg

Pantothenic acid

0.58 mgvs0.32 mg

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

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10%0.13mg

Vitamin B6

1.47%0.019mg

Pyridoxine

0.13 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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4.9%19.7μg

Vitamin B9

24.3%97μg

Folates and Folic Acid

19.7 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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6.6%0.99mg

Vitamin E

Tocopherols and Tocotrienols

0.99 mgvsNA mg

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

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16%19μg

Vitamin K

Phytomenadione or phylloquinone

19 μgvsNA μg

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

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Minerals

Crackers, whole-wheatvs Croutons, plain

2.53%25.3mg

Calcium

5.6%56mg

25.3 mgvs56 mg

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

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32.8%0.3mg

Copper

13.3%0.12mg

0.3 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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29.3%2.35mg

Iron

37.6%3mg

2.35 mgvs3 mg

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

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18.4%77.3mg

Magnesium

5.44%23mg

77.3 mgvs23 mg

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

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65.7%1.5mg

Manganese

16%0.37mg

1.5 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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33.2%233mg

Phosphorus

12%84.8mg

233 mgvs84.8 mg

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

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7.13%242mg

Potassium

2.7%91mg

242 mgvs91 mg

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

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13%7.1μg

Selenium

50.3%27.6μg

7.1 μgvs27.6 μg

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

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37.5%562mg

Sodium

34.3%514mg

562 mgvs514 mg

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

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16.8%1.85mg

Zinc

5.96%0.66mg

1.85 mgvs0.66 mg

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

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0.056%2.07g

Water

0.11%4.05g

2.07 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 Crackers, whole-wheat vs Croutons, plain:

Crackers, whole-wheat have 1.8 times more Vitamin B5 and 6.8 times more Vitamin B6 than Croutons, plain.
While Croutons, plain contain 3.6 times more Vitamin B1, 13.6 times more Vitamin B2 and 4.9 times more Vitamin B9 than Crackers, whole-wheat.
Both Crackers, whole-wheat and Croutons, plain have similar amounts of Vitamin B3 per 300 kcal.
Both Crackers, whole-wheat as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

Crackers, whole-wheat have 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.
While Croutons, plain contain 2.2 times more Calcium, 1.3 times more Iron and 3.9 times more Selenium than Crackers, whole-wheat.
Both Crackers, whole-wheat and Croutons, plain have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, whole-wheat have 2 times more Fat, 1.3 times more Saturated Fat, 11.5 times more Omega 3, 4.8 times more Omega 6 and 1.9 times more Fiber than Croutons, plain.
Both Crackers, whole-wheat and Croutons, plain have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Crackers, whole-wheat as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, whole-wheatVS Cracker, mealCroutons, plainVS Cracker, mealCrackers, whole-wheatVS 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 Crackers, whole-wheatVS Croutons, plain

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: