Comparing Nutrients in 14 ounces Crackers, crispbread, rye VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	50% 1453kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	4.18% 1.34g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	233% 303g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	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	172% 65.5g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	56% 31.4g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	140% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	31.4% 0.41mg	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	46.6% 187μg	131% 524μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	12.3% 123mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	117% 1.05mg	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	121% 9.64mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	427% 9.82mg	184% 4.22mg	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	153% 1068mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	264% 145μg	397% 218μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	221% 3322mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Crackers, melba toast, wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, crispbread, rye versus 14 oz of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, crispbread, rye vs Crackers, melba toast, wheat:

• 14 ounces of Crackers, crispbread, rye have 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Crackers, melba toast, wheat.
• While 14 oz of Crackers, melba toast, wheat contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3 and 2.8 times more Vitamin B9 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Crackers, crispbread, rye vs Crackers, melba toast, wheat:

• 14 ounces of Crackers, crispbread, rye have 1.4 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Crackers, melba toast, wheat.
• While 14 oz of Crackers, melba toast, wheat contain 1.4 times more Calcium, 1.9 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, wheat contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, crispbread, rye have 1.6 times more Omega 3 and 2.2 times more Fiber than Crackers, melba toast, wheat.
• While 14 oz of Crackers, melba toast, wheat contain 1.8 times more Fat, 1.8 times more Omega 6 and 1.6 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per 14 ounces.