Comparing Nutrients in 500 calories Crackers, whole-wheatVS Cracker, meal

Weight per 500 calories

Crackers, whole-wheat

117g

Cracker, meal

131g

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

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

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Cracker, meal

10%

86%

500 kcal ▼

Macro Nutrients

Crackers, whole-wheatvs Cracker, meal

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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17%16.5g

Fat

2.3%2.2g

16.5 gvs2.2 g

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

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7.55%2.4g

Saturated Fat

1.1%0.35g

2.4 gvs0.35 g

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

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61.7%0.99g

Omega 3

3.2%0.051g

0.99 gvs0.051 g

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

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42%7.14g

Omega 6

5.24%0.89g

7.14 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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62.6%81.4g

Carbohydrate

81.2%106g

81.4 gvs106 g

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

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1.92%1.4g

Sugars

0.59%0.43g

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

1.4 gvs0.43 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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%0.37g

Glucose

0.37 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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31.7%12g

Fiber

8.93%3.4g

12 gvs3.4 g

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

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22%12.4g

Protein

21.7%12g

12.4 gvs12 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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17.8%0.21mg

Vitamin B1

75.7%0.91mg

Thiamine

0.21 mgvs0.91 mg

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

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1.9%0.025mg

Vitamin B2

47%0.61mg

Riboflavin

0.025 mgvs0.61 mg

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

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34%5.42mg

Vitamin B3

46.6%7.45mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs7.45 mg

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

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19.5%0.97mg

Vitamin B5

12%0.61mg

Pantothenic acid

0.97 mgvs0.61 mg

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

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16.7%0.22mg

Vitamin B6

3.9%0.051mg

Pyridoxine

0.22 mgvs0.051 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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8.2%32.8μg

Vitamin B9

44.4%178μg

Folates and Folic Acid

32.8 μgvs178 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%1.65mg

Vitamin E

3.74%0.56mg

Tocopherols and Tocotrienols

1.65 mgvs0.56 mg

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

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26.5%32μg

Vitamin K

0.33%0.39μg

Phytomenadione or phylloquinone

32 μgvs0.39 μg

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

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Minerals

Crackers, whole-wheatvs Cracker, meal

4.2%42mg

Calcium

3%30mg

42 mgvs30 mg

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

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54.6%0.49mg

Copper

32.6%0.29mg

0.49 mgvs0.29 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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49%3.9mg

Iron

75.7%6.06mg

3.9 mgvs6.06 mg

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

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30.7%129mg

Magnesium

7.46%31.3mg

129 mgvs31.3 mg

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

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110%2.5mg

Manganese

53.6%1.23mg

2.5 mgvs1.23 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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55.4%388mg

Phosphorus

19.4%136mg

388 mgvs136 mg

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

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12%404mg

Potassium

4.4%150mg

404 mgvs150 mg

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

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21.5%12μg

Selenium

100%55.2μg

12 μgvs55.2 μg

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

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62.5%937mg

Sodium

1.4%21mg

937 mgvs21 mg

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

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28%3.08mg

Zinc

8.2%0.9mg

3.08 mgvs0.9 mg

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

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0.093%3.44g

Water

0.27%9.92g

3.44 gvs9.92 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, 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

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

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Crackers, whole-wheatVS Cracker, meal

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: