Comparing Nutrients in 14 ounces Crackers, melba toast, plain VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	53.4% 1548kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.77g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	236% 307g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	66% 25g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	85.8% 48g	82.2% 46g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	137% 1.64mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	26.3% 0.34mg	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	123% 492μg	84.3% 337μg	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	11.4% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	37% 369mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	177% 1.6mg	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	184% 14.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	127% 2.93mg	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	111% 778mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	279% 154μg	55μg per day for Men 19-50 years
Sodium	158% 2373mg	238% 3568mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.2g	0.53% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, melba toast, plain vs Crackers, melba toast, rye (includes pumpernickel):

• Crackers, melba toast, plain have 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Crackers, melba toast, plain vs Crackers, melba toast, rye (includes pumpernickel):

• Crackers, melba toast, plain have 1.5 times more Magnesium, 1.5 times more Manganese and 1.5 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.4 times more Copper and 1.5 times more Sodium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium, Iron, Phosphorus, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, rye (includes pumpernickel) contain 1.5 times more Omega 3 and 1.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.