Comparing Nutrients in 500 calories Cracker, mealVS Crackers, whole-wheat

Weight per 500 calories

Cracker, meal

131g

Crackers, whole-wheat

117g

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

Which food has more nutrients per 500 calories - Cracker, meal or Crackers, whole-wheat?

Macros Ratio

Protein Fat Carbs

Cracker, meal

10%

86%

Crackers, whole-wheat

28%

63%

500 kcal ▼

Macro Nutrients

Cracker, mealvs Crackers, whole-wheat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Baked Products rich in Energy

2.3%2.2g

Fat

17%16.5g

2.2 gvs16.5 g

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

Find Baked Products rich in Fat

1.1%0.35g

Saturated Fat

7.55%2.4g

0.35 gvs2.4 g

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

Find Baked Products rich in Saturated Fat

3.2%0.051g

Omega 3

61.7%0.99g

0.051 gvs0.99 g

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

Find Baked Products rich in Omega 3

5.24%0.89g

Omega 6

42%7.14g

0.89 gvs7.14 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

81.2%106g

Carbohydrate

62.6%81.4g

106 gvs81.4 g

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

Find Baked Products rich in Carbohydrate

0.59%0.43g

Sugars

1.92%1.4g

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

0.43 gvs1.4 g

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

Find Baked Products rich in Sugars

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]

NA gvs0 g

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

Find Baked Products rich in Fructose

Glucose

%0.37g

NA gvs0.37 g

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

Find Baked Products rich in Glucose

Sucrose

%1g

NA gvs1 g

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

Find Baked Products rich in Sucrose

8.93%3.4g

Fiber

31.7%12g

3.4 gvs12 g

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

Find Baked Products rich in Fiber

21.7%12g

Protein

22%12.4g

12 gvs12.4 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cracker, mealvs 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

75.7%0.91mg

Vitamin B1

17.8%0.21mg

Thiamine

0.91 mgvs0.21 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

47%0.61mg

Vitamin B2

1.9%0.025mg

Riboflavin

0.61 mgvs0.025 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

46.6%7.45mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

7.45 mgvs5.42 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12%0.61mg

Vitamin B5

19.5%0.97mg

Pantothenic acid

0.61 mgvs0.97 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.9%0.051mg

Vitamin B6

16.7%0.22mg

Pyridoxine

0.051 mgvs0.22 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

44.4%178μg

Vitamin B9

8.2%32.8μg

Folates and Folic Acid

178 μgvs32.8 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

3.74%0.56mg

Vitamin E

11%1.65mg

Tocopherols and Tocotrienols

0.56 mgvs1.65 mg

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

Find Baked Products rich in Vitamin E

0.33%0.39μg

Vitamin K

26.5%32μg

Phytomenadione or phylloquinone

0.39 μgvs32 μg

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

Find Baked Products rich in Vitamin K

Minerals

Cracker, mealvs Crackers, whole-wheat

3%30mg

Calcium

4.2%42mg

30 mgvs42 mg

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

Find Baked Products rich in Calcium

32.6%0.29mg

Copper

54.6%0.49mg

0.29 mgvs0.49 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

75.7%6.06mg

Iron

49%3.9mg

6.06 mgvs3.9 mg

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

Find Baked Products rich in Iron

7.46%31.3mg

Magnesium

30.7%129mg

31.3 mgvs129 mg

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

Find Baked Products rich in Magnesium

53.6%1.23mg

Manganese

110%2.5mg

1.23 mgvs2.5 mg

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

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

19.4%136mg

Phosphorus

55.4%388mg

136 mgvs388 mg

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

Find Baked Products rich in Phosphorus

4.4%150mg

Potassium

12%404mg

150 mgvs404 mg

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

Find Baked Products rich in Potassium

100%55.2μg

Selenium

21.5%12μg

55.2 μgvs12 μg

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

Find Baked Products rich in Selenium

1.4%21mg

Sodium

62.5%937mg

21 mgvs937 mg

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

Find Baked Products rich in Sodium

8.2%0.9mg

Zinc

28%3.08mg

0.9 mgvs3.08 mg

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

Find Baked Products rich in Zinc

0.27%9.92g

Water

0.093%3.44g

9.92 gvs3.44 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of Cracker, meal vs Crackers, whole-wheat:

Cracker, meal has 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.
While Crackers, whole-wheat contain 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.
Both Cracker, meal as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cracker, meal vs Crackers, whole-wheat:

Cracker, meal has 1.5 times more Iron and 4.7 times more Selenium than Crackers, whole-wheat.
While Crackers, whole-wheat contain 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.
Both Cracker, meal as well as Crackers, whole-wheat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cracker, meal has 1.3 times more Carbohydrate than Crackers, whole-wheat.
While Crackers, whole-wheat contain 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.
Both Cracker, meal and Crackers, whole-wheat have similar amounts of Energy and Protein per 500 kcal.
Both Cracker, meal as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cracker, mealVS Croutons, plainCrackers, whole-wheatVS Croutons, plain

Compare Foods

Comparing Nutrients in 500 calories Cracker, mealVS Crackers, whole-wheat

Weight per 500 calories

Which food has more nutrients per 500 calories - Cracker, meal or Crackers, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: