Comparing Nutrients in 500 calories Crackers, crispbread, rye VS Crackers, melba toast, rye (includes pumpernickel)

Weight per 500 calories

• Crackers, crispbread, rye: 137g
• Crackers, melba toast, rye (includes pumpernickel): 129g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.78g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	76.4% 99g	130g per day for Men 19-50 years
Sugars	2% 1.46g	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	59.3% 22.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	26.6% 15g	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	27.7% 0.33mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	8.5% 0.11mg	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% 64.2μg	27.3% 109μg	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	7.38% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.83% 8.2μg	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	4.23% 42.3mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	57.3% 0.52mg	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	41.5% 3.3mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	25.4% 107mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	41.2% 0.95mg	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	52.5% 367mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	90% 49.7μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	77% 1156mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.23% 8.33g	0.17% 6.3g	3700g per day for Men 19-50 years

Crackers, Crispbread, Rye VS Crackers, Melba Toast, Rye (includes Pumpernickel) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, crispbread, rye or Crackers, melba toast, rye (includes pumpernickel)?

Lets compare vitamin content per 500 calories of Crackers, crispbread, rye vs Crackers, melba toast, rye (includes pumpernickel):

• 500 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 500 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.
• 500 calories of Crackers, crispbread, rye have insufficient amounts of Vitamin B3
• 500 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 500 calories.

Comparing minerals per 500 calories for Crackers, crispbread, rye vs Crackers, melba toast, rye (includes pumpernickel):

• 500 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 500 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 500 calories.
• 500 calories of Crackers, crispbread, rye lack sufficient amounts of Calcium
• 500 calories of Crackers, melba toast, rye (includes pumpernickel) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, crispbread, rye have 2.2 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• While 500 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 500 calories.
• Both Crackers, crispbread, rye as well as Crackers, melba toast, rye (includes pumpernickel) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.