Comparing Nutrients in 300 calories Crackers, melba toast, plain VS Crackers, rye, wafers, seasoned

Weight per 300 calories

• Crackers, melba toast, plain: 77g
• Crackers, rye, wafers, seasoned: 78.7g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	3.17% 1g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.48% 0.93g	15.2% 2.6g	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	44.7% 58g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	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	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	11.5% 0.15mg	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	10.2% 41μg	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	0.087% 0.079mg	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	7.15% 71.5mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	43.3% 0.39mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	81% 1.87mg	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	34.5% 242mg	700mg per day for Men 19-50 years
Potassium	4.57% 155mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	46.6% 698mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.11% 3.92g	0.085% 3.15g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Plain VS Crackers, Rye, Wafers, Seasoned Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Crackers, melba toast, plain vs Crackers, rye, wafers, seasoned:

• 300 calories of Crackers, melba toast, plain have 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.3 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 2 times more Vitamin B6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Crackers, melba toast, plain have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, plain as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, melba toast, plain vs Crackers, rye, wafers, seasoned:

• 300 calories of Crackers, melba toast, plain have 2.1 times more Calcium than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 1.8 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned contain similar levels of Iron and Selenium per 300 calories.
• 300 calories of Crackers, melba toast, plain lack sufficient amounts of Potassium
• 300 calories of Crackers, rye, wafers, seasoned lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, melba toast, plain have 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 2.9 times more Fat, 4.6 times more Omega 3, 2.8 times more Omega 6 and 3.4 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, melba toast, plain provide inadequate amounts of Omega 3 and Omega 6