Comparing Nutrients in 1 kilogram Crackers, melba toast, plain VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	134% 3900kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	40.2% 13g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	199% 3.18g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	193% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	568% 738g	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	550% 209g	38g per day for Men 19-50 years
Protein	216% 121g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	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	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	146% 1.9mg	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	130% 520μg	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	1.1% 1mg	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	93% 930mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	550% 4.95mg	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	380% 30.4mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	1031% 23.7mg	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	439% 3070mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	591% 325μg	55μg per day for Men 19-50 years
Sodium	399% 5980mg	591% 8870mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.38% 51g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Crackers, rye, wafers, seasoned per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, plain versus 1 kg of Crackers, rye, wafers, seasoned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, plain vs Crackers, rye, wafers, seasoned:

• 1 kilogram of Crackers, melba toast, plain has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• While 1 kg of Crackers, rye, wafers, seasoned contains 1.9 times more Vitamin B6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, melba toast, plain vs Crackers, rye, wafers, seasoned:

• 1 kilogram of Crackers, melba toast, plain has 2.1 times more Calcium and 1.2 times more Iron than Crackers, rye, wafers, seasoned.
• While 1 kg of Crackers, rye, wafers, seasoned contains 1.7 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, plain has 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• While 1 kg of Crackers, rye, wafers, seasoned contains 2.9 times more Fat, 2.9 times more Saturated Fat, 4.5 times more Omega 3, 2.7 times more Omega 6 and 3.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per one kilogram.