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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	115% 3340kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.08g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	589% 766g	130g per day for Men 19-50 years
Sugars	14% 10g	13% 9.4g	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	603% 229g	166% 63g	38g per day for Men 19-50 years
Protein	171% 96g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	75.4% 0.98mg	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	113% 450μg	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	1.1% 1mg	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	53.3% 8mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	40% 400mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	512% 4.6mg	321% 2.9mg	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	743% 59.4mg	463% 37mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	2333% 53.7mg	491% 11.3mg	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	477% 3340mg	280% 1960mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	59.4% 2020mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	633% 348μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	399% 5980mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	183% 20mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.38% 51g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Crackers, rye, wafers, plain has 2.8 times more Vitamin B6, 1.9 times more Vitamin E and 6.3 times more Vitamin K than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 2.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, plain provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Crackers, melba toast, plain have insufficient amounts of Vitamin K
• Both Crackers, rye, wafers, plain as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Crackers, rye, wafers, plain has 1.6 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 2.3 times more Calcium and 1.5 times more Selenium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, plain contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, rye, wafers, plain has 3.6 times more Fiber than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 3.6 times more Fat, 1.5 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, plain offer comparable quantities of Energy and Carbohydrate per one kilogram.