Comparing Nutrients in 500 calories Cracker, mealVS Croutons, plain

Weight per 500 calories

Cracker, meal

131g

Croutons, plain

123g

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 Croutons, plain?

Macros Ratio

Protein Fat Carbs

Cracker, meal

10%

86%

Croutons, plain

12%

15%

73%

500 kcal ▼

Macro Nutrients

Cracker, mealvs Croutons, plain

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.3%2.2g

Fat

8.36%8.1g

2.2 gvs8.1 g

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

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1.1%0.35g

Saturated Fat

5.8%1.86g

0.35 gvs1.86 g

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

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3.2%0.051g

Omega 3

5.37%0.086g

0.051 gvs0.086 g

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

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5.24%0.89g

Omega 6

8.7%1.48g

0.89 gvs1.48 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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81.2%106g

Carbohydrate

69.5%90g

106 gvs90 g

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

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0.59%0.43g

Sugars

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

0.43 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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8.93%3.4g

Fiber

16.5%6.27g

3.4 gvs6.27 g

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

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21.7%12g

Protein

26%14.6g

12 gvs14.6 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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75.7%0.91mg

Vitamin B1

63.8%0.77mg

Thiamine

0.91 mgvs0.77 mg

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

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47%0.61mg

Vitamin B2

25.7%0.33mg

Riboflavin

0.61 mgvs0.33 mg

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

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46.6%7.45mg

Vitamin B3

41.8%6.7mg

Niacin, nicotinic acid, niacinamide

7.45 mgvs6.7 mg

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

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12%0.61mg

Vitamin B5

10.5%0.53mg

Pantothenic acid

0.61 mgvs0.53 mg

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

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3.9%0.051mg

Vitamin B6

2.46%0.032mg

Pyridoxine

0.051 mgvs0.032 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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44.4%178μg

Vitamin B9

40.5%162μg

Folates and Folic Acid

178 μgvs162 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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3.74%0.56mg

Vitamin E

Tocopherols and Tocotrienols

0.56 mgvsNA mg

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

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0.33%0.39μg

Vitamin K

Phytomenadione or phylloquinone

0.39 μgvsNA μg

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

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Minerals

Cracker, mealvs Croutons, plain

3%30mg

Calcium

9.34%93mg

30 mgvs93 mg

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

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32.6%0.29mg

Copper

22.2%0.2mg

0.29 mgvs0.2 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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75.7%6.06mg

Iron

62.7%5mg

6.06 mgvs5 mg

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

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7.46%31.3mg

Magnesium

9.07%38mg

31.3 mgvs38 mg

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

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53.6%1.23mg

Manganese

26.7%0.61mg

1.23 mgvs0.61 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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19.4%136mg

Phosphorus

20%141mg

136 mgvs141 mg

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

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4.4%150mg

Potassium

4.5%152mg

150 mgvs152 mg

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

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100%55.2μg

Selenium

83.8%46μg

55.2 μgvs46 μg

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

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1.4%21mg

Sodium

57%857mg

21 mgvs857 mg

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

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8.2%0.9mg

Zinc

9.94%1.1mg

0.9 mgvs1.1 mg

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

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0.27%9.92g

Water

0.18%6.76g

9.92 gvs6.76 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Cracker, meal as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Cracker, meal as well as Croutons, plain have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Cracker, meal as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Cracker, mealVS Croutons, plain

Weight per 500 calories

Which food has more nutrients per 500 calories - Cracker, meal or Croutons, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: