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

Weight per 300 calories

• Crackers, melba toast, rye (includes pumpernickel): 77g
• Crackers, rye, wafers, plain: 89.8g

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, rye (includes pumpernickel) or Crackers, rye, wafers, plain?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.62g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	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	46% 59.6g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	NA	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	16.2% 6.17g	54% 20.6g	38g per day for Men 19-50 years
Protein	16% 8.95g	15.4% 8.62g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	30.4% 0.36mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	8.88% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.47% 0.37mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	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	16.4% 65.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.27% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	6% 60mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	35.5% 2.84mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	7.16% 30mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 141mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	54.3% 30μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	9.53% 1.05mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.78g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, rye (includes pumpernickel) have 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, plain have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Crackers, melba toast, rye (includes pumpernickel) have 1.7 times more Calcium, 1.4 times more Selenium and 1.4 times more Sodium than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.3 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 8.5 times more Manganese, 2.1 times more Phosphorus, 3 times more Potassium and 2.4 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).

Comparison of macro-nutrients per 300 calories:

• Crackers, melba toast, rye (includes pumpernickel) have 1.9 times more Omega 3 and 3.1 times more Omega 6 than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 3.3 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, plain have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, plain have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.