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

Weight per 300 calories

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

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

Which food has more nutrients per 300 calories - Crackers, melba toast, plain or Crackers, melba toast, rye (includes pumpernickel)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, melba toast, plain	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	2.54% 2.46g	2.7% 2.62g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	5.48% 0.93g	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	45.3% 59g	46% 59.6g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	12.8% 4.85g	16.2% 6.17g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	26.5% 0.32mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	7.47% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	24% 95μg	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	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	7.15% 71.5mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	35.6% 2.85mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	7.16% 30mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	21.5% 151mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	4.57% 155mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	54.3% 30μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	46.2% 693mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.53% 1.05mg	11mg per day for Men 19-50 years
Water	0.11% 3.92g	0.1% 3.78g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, plain have 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Crackers, melba toast, plain have 1.5 times more Magnesium, 1.5 times more Manganese and 1.5 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.4 times more Copper and 1.5 times more Sodium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium, Iron, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, melba toast, rye (includes pumpernickel) contain 1.5 times more Omega 3 and 1.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.