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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	53.2% 1544kcal	45.7% 1326kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	8.15% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	245% 319g	130g per day for Men 19-50 years
Sugars	NA	5.53% 4g	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	83.6% 31.8g	239% 91g	38g per day for Men 19-50 years
Protein	82.2% 46g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	39.2% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	82.7% 1.08mg	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	84.3% 337μg	44.7% 179μg	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	0.44% 0.4mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	31% 310mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	203% 1.83mg	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	183% 14.6mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	926% 21.3mg	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	104% 726mg	189% 1326mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	57.8% 1965mg	3400mg per day for Men 19-50 years
Selenium	279% 154μg	172% 94μg	55μg per day for Men 19-50 years
Sodium	238% 3568mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.54% 20g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, rye (includes pumpernickel) have 3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 3.2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, plain have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

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

• Crackers, melba toast, rye (includes pumpernickel) have 2 times more Calcium, 1.6 times more Selenium and 1.6 times more Sodium than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.6 times more Iron, 3.1 times more Magnesium, 7.3 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, plain have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, rye (includes pumpernickel) have 3.8 times more Fat, 4.2 times more Saturated Fat, 2.2 times more Omega 3, 3.6 times more Omega 6 and 1.2 times more Protein than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 2.9 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, plain have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.