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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	61% 1764kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.05g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	258% 335g	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	95% 36.3g	249% 95g	38g per day for Men 19-50 years
Protein	94% 52.6g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	66.3% 0.86mg	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	96% 386μg	59% 236μg	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	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, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	35.4% 354mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	249% 2.25mg	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	209% 16.7mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	114% 481mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	468% 10.8mg	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	119% 830mg	199% 1393mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	319% 176μg	268% 147μg	55μg per day for Men 19-50 years
Sodium	272% 4078mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	0.49% 18g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• While 1 lb of Crackers, rye, wafers, seasoned contains 2.2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B5 per one pound.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 1.8 times more Calcium and 1.2 times more Iron than Crackers, rye, wafers, seasoned.
• While 1 lb of Crackers, rye, wafers, seasoned contains 2.7 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned contain similar levels of Copper, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• While 1 lb of Crackers, rye, wafers, seasoned contains 2.7 times more Fat, 2.8 times more Saturated Fat, 3 times more Omega 3, 2.6 times more Omega 6 and 2.6 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per one pound.