Comparing Nutrients in 100 calories Crackers, melba toast, wheat VS Crackers, melba toast, rye (includes pumpernickel)

Weight per 100 calories

• Crackers, melba toast, wheat: 26.7g
• Crackers, melba toast, rye (includes pumpernickel): 25.7g

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

Discover which food has more nutrients per 100 calories - Crackers, melba toast, wheat or Crackers, melba toast, rye (includes pumpernickel)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, melba toast, wheat	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.88% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.2% 1.98g	5.4% 2.06g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	5.33% 3g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.028mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.82% 35.3μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.28mg	8.25% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.3% 44mg	6.72% 47mg	700mg per day for Men 19-50 years
Potassium	1.16% 39.6mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	18% 9.95μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	3.65% 0.4mg	3.18% 0.35mg	11mg per day for Men 19-50 years
Water	0.04% 1.47g	0.034% 1.26g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Wheat VS Crackers, Melba Toast, Rye (includes Pumpernickel) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, melba toast, wheat or Crackers, melba toast, rye (includes pumpernickel)?

Lets compare vitamin content per 100 calories of Crackers, melba toast, wheat vs Crackers, melba toast, rye (includes pumpernickel):

• 100 calories of Crackers, melba toast, wheat have 1.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, wheat and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 calories.
• 100 calories of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, wheat as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Crackers, melba toast, wheat vs Crackers, melba toast, rye (includes pumpernickel):

• 100 calories of Crackers, melba toast, wheat have 1.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese and 1.5 times more Selenium than Crackers, melba toast, rye (includes pumpernickel).
• While 100 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 1.7 times more Calcium and 1.5 times more Copper than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Phosphorus, Sodium and Zinc per 100 calories.
• 100 calories of Crackers, melba toast, wheat lack sufficient amounts of Calcium
• Both Crackers, melba toast, wheat as well as Crackers, melba toast, rye (includes pumpernickel) lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Crackers, melba toast, wheat and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of macro-nutrients per 100 kcal
• Both Crackers, melba toast, wheat and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Crackers, melba toast, wheat as well as Crackers, melba toast, rye (includes pumpernickel) provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.