Comparing Nutrients in 300 calories Crackers, crispbread, rye VS Crackers, melba toast, rye (includes pumpernickel)

Weight per 300 calories

• Crackers, crispbread, rye: 82g
• Crackers, melba toast, rye (includes pumpernickel): 77g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, crispbread, rye or Crackers, melba toast, rye (includes pumpernickel)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	2.7% 2.62g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	46% 59.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	35.6% 13.5g	16.2% 6.17g	38g per day for Men 19-50 years
Protein	11.6% 6.48g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	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	16.6% 0.2mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.14% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.47% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	5.1% 0.066mg	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	9.63% 38.5μg	16.4% 65.6μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.43% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	2.54% 25.4mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	34.4% 0.31mg	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	25% 2mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	7.16% 30mg	420mg per day for Men 19-50 years
Manganese	88.2% 2.03mg	24.7% 0.57mg	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	31.5% 220mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	7.7% 261mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	54.3% 30μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	46.2% 693mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	9.53% 1.05mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.1% 3.78g	3700g per day for Men 19-50 years

Crackers, Crispbread, Rye VS Crackers, Melba Toast, Rye (includes Pumpernickel) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, crispbread, rye or Crackers, melba toast, rye (includes pumpernickel)?

Lets compare vitamin content per 300 calories of Crackers, crispbread, rye vs Crackers, melba toast, rye (includes pumpernickel):

• 300 calories of Crackers, crispbread, rye have 1.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• While 300 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Crackers, crispbread, rye.
• 300 calories of Crackers, crispbread, rye have insufficient amounts of Vitamin B3
• 300 calories of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B6
• Both Crackers, crispbread, rye as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, crispbread, rye vs Crackers, melba toast, rye (includes pumpernickel):

• 300 calories of Crackers, crispbread, rye have 2.1 times more Magnesium, 3.6 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While 300 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 2.4 times more Calcium, 1.5 times more Copper, 1.4 times more Iron and 2.1 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Selenium per 300 calories.
• 300 calories of Crackers, crispbread, rye lack sufficient amounts of Calcium
• 300 calories of Crackers, melba toast, rye (includes pumpernickel) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, crispbread, rye have 2.2 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• While 300 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 1.4 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Crackers, crispbread, rye as well as Crackers, melba toast, rye (includes pumpernickel) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.