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

Macros Ratio

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

Macro Nutrients

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	52.2% 1515kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	267% 347g	130g per day for Men 19-50 years
Sugars	6.3% 4.6g	5.9% 4.26g	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	273% 104g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.6mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	34% 0.44mg	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	51% 204μg	141% 562μg	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	0.5% 0.45mg	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	24% 3.63mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	18% 181mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	146% 1.3mg	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	337% 27mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	1058% 24.3mg	223% 5.13mg	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	216% 1515mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	287% 158μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	181% 2712mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	0.63% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Crackers, melba toast, plain per 1 lb

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

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

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

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

• 1 pound of Crackers, rye, wafers, plain has 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.
• While 1 lb of Crackers, melba toast, plain contains 2.3 times more Calcium and 1.5 times more Selenium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, plain contain similar levels of Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, rye, wafers, plain has 3.6 times more Fiber than Crackers, melba toast, plain.
• While 1 lb of Crackers, melba toast, plain contains 3.6 times more Fat, 1.5 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, plain offer comparable quantities of Energy and Carbohydrate per one pound.