Comparing Nutrients in 14 ounces Crackers, melba toast, plain, without salt VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	53.4% 1548kcal	57.6% 1671kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.77g	25% 7.94g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	84.6% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	1.26% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66% 25g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	85.8% 48g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Crackers, saltines, low salt (includes oyster, soda, soup)	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	202% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	18.3% 0.24mg	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	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	37% 369mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	68.8% 0.62mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	145% 3.33mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	84.5% 2874mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	52.4% 786mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.55% 20.2g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, melba toast, plain, without salt vs Crackers, saltines, low salt (includes oyster, soda, soup):

• Crackers, melba toast, plain, without salt have 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, saltines, low salt (includes oyster, soda, soup).
• While Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin B12 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, saltines, low salt (includes oyster, soda, soup) have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Crackers, melba toast, plain, without salt as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Crackers, melba toast, plain, without salt vs Crackers, saltines, low salt (includes oyster, soda, soup):

• Crackers, melba toast, plain, without salt have 1.9 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• While Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.3 times more Calcium, 1.4 times more Iron, 3.6 times more Potassium and 10.4 times more Sodium than Crackers, melba toast, plain, without salt.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, plain, without salt have 2.2 times more Fiber and 1.3 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• While Crackers, saltines, low salt (includes oyster, soda, soup) contain 2.8 times more Fat, 4.5 times more Saturated Fat, 6.2 times more Omega 3 and 3 times more Omega 6 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, saltines, low salt (includes oyster, soda, soup) have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Crackers, melba toast, plain, without salt as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.