Comparing Nutrients in 1 kilogram Crackers, melba toast, plain VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	134% 3900kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	570% 741g	130g per day for Men 19-50 years
Sugars	13% 9.4g	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	166% 63g	73.7% 28g	38g per day for Men 19-50 years
Protein	216% 121g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	66% 0.86mg	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	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	93% 930mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	154% 1.4mg	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	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	298% 6.86mg	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	146% 1020mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	399% 5980mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	1.38% 51g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Crackers, saltines (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, plain versus 1 kg of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 1 kilogram of Crackers, melba toast, plain has 1.3 times more Vitamin B5 than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, 2.7 times more Vitamin E and 28.2 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, melba toast, plain as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, melba toast, plain vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Crackers, melba toast, plain has 4.9 times more Calcium, 2.1 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 2.9 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 1.5 times more Iron and 1.6 times more Sodium than Crackers, melba toast, plain.
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, plain has 2.3 times more Fiber and 1.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 2.7 times more Fat, 3.7 times more Saturated Fat, 7.8 times more Omega 3 and 3.5 times more Omega 6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per one kilogram.