Comparing Nutrients in 1 kilogram Crackers, melba toast, plain VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	134% 3900kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	588% 764g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	166% 63g	195% 74g	38g per day for Men 19-50 years
Protein	216% 121g	230% 129g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	352% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	79.2% 1.03mg	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	310% 1240μg	330% 1320μg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	93% 930mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	294% 2.65mg	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	463% 37mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	463% 10.6mg	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	280% 1960mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	1000% 550μg	55μg per day for Men 19-50 years
Sodium	399% 5980mg	558% 8370mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.38% 51g	1.5% 55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, plain vs Crackers, melba toast, wheat:

• Crackers, melba toast, plain have 1.3 times more Vitamin B5 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, plain and Crackers, melba toast, wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Crackers, melba toast, plain vs Crackers, melba toast, wheat:

• Crackers, melba toast, plain have 2.2 times more Calcium, 1.4 times more Potassium and 1.3 times more Zinc than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.6 times more Selenium and 1.4 times more Sodium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, wheat have similar amounts of Copper, Iron, Magnesium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, melba toast, plain have 1.4 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, plain and Crackers, melba toast, wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.