Comparing Nutrients in 1 pound Crackers, melba toast, plain VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	61% 1769kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	258% 336g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	98% 55g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	48.6% 2.43mg	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	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	42% 422mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	70% 0.63mg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	135% 3.1mg	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	66% 463mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	181% 2712mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Crackers, saltines (includes oyster, soda, soup) per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, plain versus 1 lb of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, melba toast, plain vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Crackers, melba toast, plain has 1.3 times more Vitamin B5 than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, 2.7 times more Vitamin E and 28.2 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, melba toast, plain as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, melba toast, plain vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Crackers, melba toast, plain has 4.9 times more Calcium, 2.1 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 2.9 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 1.5 times more Iron and 1.6 times more Sodium than Crackers, melba toast, plain.
• 1 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, plain has 2.3 times more Fiber and 1.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 2.7 times more Fat, 3.7 times more Saturated Fat, 7.8 times more Omega 3 and 3.5 times more Omega 6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per one pound.