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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	61% 1769kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	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	267% 347g	270% 351g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	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	75.2% 28.6g	95% 36.3g	38g per day for Men 19-50 years
Protein	98% 55g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	156% 1.87mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	141% 562μg	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	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	42% 422mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	210% 16.8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	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	127% 889mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	319% 176μg	55μg per day for Men 19-50 years
Sodium	181% 2712mg	272% 4078mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.6% 22.2g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, plain have 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

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

• Crackers, melba toast, plain have 1.5 times more Magnesium, 1.5 times more Manganese and 1.5 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.4 times more Copper and 1.5 times more Sodium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium, Iron, Phosphorus, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, melba toast, rye (includes pumpernickel) contain 1.5 times more Omega 3 and 1.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.