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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, melba toast, wheat	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	58.5% 1696kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	4.78% 1.53g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	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	88.3% 33.6g	95% 36.3g	38g per day for Men 19-50 years
Protein	104% 58.5g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	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	160% 1.9mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	150% 599μg	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	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, wheat	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	19.5% 195mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	255% 20.4mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	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	107% 748mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	454% 249μg	319% 176μg	55μg per day for Men 19-50 years
Sodium	253% 3797mg	272% 4078mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.6% 22.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, wheat 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, melba toast, wheat vs Crackers, melba toast, rye (includes pumpernickel):

• 1 pound of Crackers, melba toast, wheat has 1.6 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, wheat and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Crackers, melba toast, wheat 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, melba toast, wheat vs Crackers, melba toast, rye (includes pumpernickel):

• 1 pound of Crackers, melba toast, wheat has 1.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese and 1.4 times more Selenium than Crackers, melba toast, rye (includes pumpernickel).
• While 1 lb of Crackers, melba toast, rye (includes pumpernickel) contains 1.8 times more Calcium, 1.5 times more Copper and 1.3 times more Potassium than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Phosphorus, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, melba toast, rye (includes pumpernickel) contains 1.5 times more Fat, 2.1 times more Omega 3 and 1.4 times more Omega 6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.