Comparing Nutrients in 1 kilogram Crackers, melba toast, plain, without salt VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	134% 3900kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	92% 29.3g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	550% 715g	130g per day for Men 19-50 years
Sugars	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	216% 121g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	355% 4.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	29.2% 0.38mg	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	310% 1240μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	93% 930mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	221% 2mg	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	675% 54mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	302% 6.95mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	511% 7660mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain, without salt VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, plain, without salt versus 1 kg of Crackers, saltines, unsalted tops (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, without salt vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 1 kilogram of Crackers, melba toast, plain, without salt has 1.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide similar amounts of Vitamin B9 per one kilogram.
• Both Crackers, melba toast, plain, without salt as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, melba toast, plain, without salt vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 1 kilogram of Crackers, melba toast, plain, without salt has 1.5 times more Copper, 2.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 1.3 times more Calcium, 1.5 times more Iron and 40.3 times more Sodium than Crackers, melba toast, plain, without salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, plain, without salt has 2.1 times more Fiber and 1.3 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 3.7 times more Fat, 6.6 times more Saturated Fat and 1.3 times more Omega 6 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.