Comparing Nutrients in 1 pound Crackers, crispbread, rye VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	57.2% 1660kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	270% 351g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	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	197% 75g	95% 36.3g	38g per day for Men 19-50 years
Protein	64% 36g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.07mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	30% 0.39mg	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	53.3% 213μg	96% 386μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	14% 141mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	202% 1.8mg	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	138% 11mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	146% 3.35mg	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	174% 1220mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	319% 176μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	272% 4078mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Crackers, melba toast, rye (includes pumpernickel) per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, crispbread, rye versus 1 lb of Crackers, melba toast, rye (includes pumpernickel) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, crispbread, rye vs Crackers, melba toast, rye (includes pumpernickel):

• 1 pound of Crackers, crispbread, rye has 1.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• While 1 lb of Crackers, melba toast, rye (includes pumpernickel) contains 1.9 times more Vitamin B1, 2 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, crispbread, rye vs Crackers, melba toast, rye (includes pumpernickel):

• 1 pound of Crackers, crispbread, rye has 2 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While 1 lb of Crackers, melba toast, rye (includes pumpernickel) contains 2.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron and 2.2 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, crispbread, rye has 2.1 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• While 1 lb of Crackers, melba toast, rye (includes pumpernickel) contains 2.6 times more Fat, 1.3 times more Omega 3, 2.6 times more Omega 6 and 1.5 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy and Carbohydrate per one pound.