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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	131% 3810kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	199% 3.18g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	588% 764g	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	550% 209g	195% 74g	38g per day for Men 19-50 years
Protein	161% 90g	230% 129g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	352% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	79.2% 1.03mg	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	130% 520μg	330% 1320μg	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	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, rye, wafers, seasoned	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	44% 440mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	550% 4.95mg	294% 2.65mg	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	380% 30.4mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	1031% 23.7mg	463% 10.6mg	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	439% 3070mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	591% 325μg	1000% 550μg	55μg per day for Men 19-50 years
Sodium	591% 8870mg	558% 8370mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.5% 55g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Crackers, rye, wafers, seasoned has 1.8 times more Vitamin B6 than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, wheat provide similar amounts of Vitamin B5 per one kilogram.
• Both Crackers, rye, wafers, seasoned as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Crackers, rye, wafers, seasoned has 1.9 times more Copper, 1.9 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium and 1.7 times more Zinc than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 1.5 times more Iron and 1.7 times more Selenium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, wheat contain similar levels of Calcium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, rye, wafers, seasoned has 4 times more Fat, 3.8 times more Saturated Fat, 6.4 times more Omega 3, 3.8 times more Omega 6 and 2.8 times more Fiber than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 1.4 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per one kilogram.