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

Macros Ratio

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

Macro Nutrients

	Crackers, melba toast, plain	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	61% 1769kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	281% 365g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	6.3% 4.6g	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	273% 104g	38g per day for Men 19-50 years
Protein	98% 55g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	156% 1.87mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	51.6% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	95% 1.23mg	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	51% 204μg	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	0.5% 0.45mg	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	13% 1.95mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	42% 422mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	232% 2.1mg	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	337% 27mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	1058% 24.3mg	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	127% 889mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	181% 2712mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.61% 22.7g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, plain have 2.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.8 times more Vitamin B9 than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 2.8 times more Vitamin B6, 1.9 times more Vitamin E and 6.3 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, plain have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Crackers, melba toast, plain as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Crackers, melba toast, plain have 2.3 times more Calcium and 1.5 times more Selenium than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 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.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, plain have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, melba toast, plain have 3.6 times more Fat, 4.1 times more Saturated Fat, 1.5 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Protein than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 3.6 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, plain have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Crackers, melba toast, plain as well as Crackers, rye, wafers, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.