Comparing Nutrients in 500 calories Crackers, wheat, regularVS Crackers, whole-wheat

Weight per 500 calories

Crackers, wheat, regular

110g

Crackers, whole-wheat

117g

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

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

Macros Ratio

Protein Fat Carbs

Crackers, wheat, regular

32%

62%

Crackers, whole-wheat

28%

63%

500 kcal ▼

Macro Nutrients

Crackers, wheat, regularvs 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 .

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18.6%18g

Fat

17%16.5g

18 gvs16.5 g

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

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11%3.53g

Saturated Fat

7.55%2.4g

3.53 gvs2.4 g

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

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67.8%1.1g

Omega 3

61.7%0.99g

1.1 gvs0.99 g

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

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48.3%8.2g

Omega 6

42%7.14g

8.2 gvs7.14 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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59.8%77.7g

Carbohydrate

62.6%81.4g

77.7 gvs81.4 g

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

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23.5%17g

Sugars

1.92%1.4g

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

17 gvs1.4 g

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

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0.64%0.46g

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]

0.46 gvs0 g

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

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%0.87g

Glucose

%0.37g

0.87 gvs0.37 g

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

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%13g

Sucrose

%1g

13 gvs1 g

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

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20%7.6g

Fiber

31.7%12g

7.6 gvs12 g

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

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14.3%8.02g

Protein

22%12.4g

8.02 gvs12.4 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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26%0.31mg

Vitamin B1

17.8%0.21mg

Thiamine

0.31 mgvs0.21 mg

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

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12.3%0.16mg

Vitamin B2

1.9%0.025mg

Riboflavin

0.16 mgvs0.025 mg

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

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27.6%4.4mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs5.42 mg

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

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12.7%0.63mg

Vitamin B5

19.5%0.97mg

Pantothenic acid

0.63 mgvs0.97 mg

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

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20.6%0.27mg

Vitamin B6

16.7%0.22mg

Pyridoxine

0.27 mgvs0.22 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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10.4%41.8μg

Vitamin B9

8.2%32.8μg

Folates and Folic Acid

41.8 μgvs32.8 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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11.4%1.7mg

Vitamin E

11%1.65mg

Tocopherols and Tocotrienols

1.7 mgvs1.65 mg

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

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13%15.6μg

Vitamin K

26.5%32μg

Phytomenadione or phylloquinone

15.6 μgvs32 μg

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

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Minerals

Crackers, wheat, regularvs Crackers, whole-wheat

10%101mg

Calcium

4.2%42mg

101 mgvs42 mg

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

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33.5%0.3mg

Copper

54.6%0.49mg

0.3 mgvs0.49 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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36.3%2.9mg

Iron

49%3.9mg

2.9 mgvs3.9 mg

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

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19%79mg

Magnesium

30.7%129mg

79 mgvs129 mg

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

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74%1.7mg

Manganese

110%2.5mg

1.7 mgvs2.5 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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47.4%332mg

Phosphorus

55.4%388mg

332 mgvs388 mg

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

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9.15%311mg

Potassium

12%404mg

311 mgvs404 mg

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

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19.8%11μg

Selenium

21.5%12μg

11 μgvs12 μg

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

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51.2%768mg

Sodium

62.5%937mg

768 mgvs937 mg

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

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16.4%1.8mg

Zinc

28%3.08mg

1.8 mgvs3.08 mg

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

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0.082%3.02g

Water

0.093%3.44g

3.02 gvs3.44 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Crackers, wheat, regular as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Crackers, wheat, regularVS Crackers, whole-wheat

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: