Comparing Nutrients in 300 calories Crackers, crispbread, rye VS Crackers, rye, wafers, plain

Weight per 300 calories

• Crackers, crispbread, rye: 82g
• Crackers, rye, wafers, plain: 89.8g

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, rye, wafers, plain?

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.84% 0.31g	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	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	1.25% 0.91g	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	54% 20.6g	38g per day for Men 19-50 years
Protein	11.6% 6.48g	15.4% 8.62g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.14% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	8.88% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	18.7% 0.24mg	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	10% 40.4μg	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	0.1% 0.09mg	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	4.43% 0.66mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	4.27% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	2.54% 25.4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	46% 0.41mg	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	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	88.2% 2.03mg	210% 4.8mg	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	31.5% 220mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	7.7% 261mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.12% 4.5g	3700g per day for Men 19-50 years

Crackers, Crispbread, Rye VS Crackers, Rye, Wafers, Plain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, crispbread, rye or Crackers, rye, wafers, plain?

Lets compare vitamin content per 300 calories of Crackers, crispbread, rye vs Crackers, rye, wafers, plain:

• 300 kcal of Crackers, rye, wafers, plain contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, plain provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Crackers, crispbread, rye have insufficient amounts of Vitamin B3
• Both Crackers, crispbread, rye as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Crackers, crispbread, rye vs Crackers, rye, wafers, plain:

• 300 calories of Crackers, crispbread, rye have 1.4 times more Selenium than Crackers, rye, wafers, plain.
• While 300 kcal of Crackers, rye, wafers, plain contain 2 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Crackers, rye, wafers, plain lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Crackers, rye, wafers, plain contain 1.5 times more Fiber and 1.3 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, plain offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Crackers, crispbread, rye as well as Crackers, rye, wafers, plain provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.