Comparing Nutrients in 14 ounces Crackers, rye, wafers, plain VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	45.7% 1326kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	5.5% 1.77g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	8.15% 1.4g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	234% 304g	130g per day for Men 19-50 years
Sugars	5.53% 4g	5.15% 3.73g	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	239% 91g	66% 25g	38g per day for Men 19-50 years
Protein	68% 38g	85.8% 48g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	30% 0.39mg	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	44.7% 179μg	123% 492μg	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	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.18mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	16% 159mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	127% 1.15mg	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	295% 23.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	195% 4.5mg	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	189% 1326mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	57.8% 1965mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	172% 94μg	251% 138μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	158% 2373mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.55% 20.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Crackers, melba toast, plain per 14 oz

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

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

• 14 ounces of Crackers, rye, wafers, plain have 2.8 times more Vitamin B6, 1.9 times more Vitamin E and 6.3 times more Vitamin K than Crackers, melba toast, plain.
• While 14 oz of Crackers, melba toast, plain contain 2.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, plain provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin K
• Both Crackers, rye, wafers, plain as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, rye, wafers, plain vs Crackers, melba toast, plain:

• 14 ounces of Crackers, rye, wafers, plain have 1.6 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Crackers, melba toast, plain.
• While 14 oz of Crackers, melba toast, plain contain 2.3 times more Calcium and 1.5 times more Selenium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, plain contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, rye, wafers, plain have 3.6 times more Fiber than Crackers, melba toast, plain.
• While 14 oz of Crackers, melba toast, plain contain 3.6 times more Fat, 1.5 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, plain offer comparable quantities of Energy and Carbohydrate per 14 ounces.