Comparing Nutrients in 1 kilogram Crackers, melba toast, rye (includes pumpernickel) VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	134% 3890kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	66.3% 1.06g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	618% 804g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	211% 80g	603% 229g	38g per day for Men 19-50 years
Protein	207% 116g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.84mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	208% 2.7mg	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	213% 850μg	113% 450μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	78% 780mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	446% 4mg	512% 4.6mg	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	460% 36.8mg	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	321% 7.38mg	2333% 53.7mg	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	261% 1830mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	704% 387μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	599% 8990mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	255% 28mg	11mg per day for Men 19-50 years
Water	1.32% 49g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, rye (includes pumpernickel) vs Crackers, rye, wafers, plain:

• Crackers, melba toast, rye (includes pumpernickel) have 3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 3.2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, plain have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Crackers, melba toast, rye (includes pumpernickel) vs Crackers, rye, wafers, plain:

• Crackers, melba toast, rye (includes pumpernickel) have 2 times more Calcium, 1.6 times more Selenium and 1.6 times more Sodium than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.6 times more Iron, 3.1 times more Magnesium, 7.3 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, plain have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, melba toast, rye (includes pumpernickel) have 3.8 times more Fat, 4.2 times more Saturated Fat, 2.2 times more Omega 3, 3.6 times more Omega 6 and 1.2 times more Protein than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 2.9 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, plain have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.