Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular, low salt VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	68.7% 1992kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	104% 100g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	5.5% 1.77g	32g per day for Men 19-50 years
Omega 3	162% 2.6g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	207% 35g	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	186% 242g	234% 304g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	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	16.7% 6.35g	66% 25g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	85.8% 48g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	89.3% 357μg	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% 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	53.7% 8.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	47.6% 476mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	179% 14.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	129% 905mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	NA	55μg per day for Men 19-50 years
Sodium	57% 857mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.55% 20.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS Crackers, melba toast, plain, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, regular, low salt versus 14 oz of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, regular, low salt vs Crackers, melba toast, plain, without salt:

• 14 ounces of Crackers, standard snack-type, regular, low salt have 1.3 times more Vitamin B2 than Crackers, melba toast, plain, without salt.
• While 14 oz of Crackers, melba toast, plain, without salt contain 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, melba toast, plain, without salt provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• Both Crackers, standard snack-type, regular, low salt as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular, low salt vs Crackers, melba toast, plain, without salt:

• 14 ounces of Crackers, standard snack-type, regular, low salt have 1.3 times more Calcium, 1.8 times more Potassium and 11.4 times more Sodium than Crackers, melba toast, plain, without salt.
• While 14 oz of Crackers, melba toast, plain, without salt contain 1.4 times more Copper, 2.2 times more Magnesium, 2 times more Manganese and 3 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Crackers, melba toast, plain, without salt contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular, low salt have 1.3 times more Energy, 7.9 times more Fat, 8.5 times more Saturated Fat, 9.2 times more Omega 3 and 7.3 times more Omega 6 than Crackers, melba toast, plain, without salt.
• While 14 oz of Crackers, melba toast, plain, without salt contain 1.3 times more Carbohydrate, 3.9 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular, low salt.