Comparing Nutrients in 500 calories Crackers, crispbread, rye VS Crackers, melba toast, wheat

Weight per 500 calories

• Crackers, crispbread, rye: 137g
• Crackers, melba toast, wheat: 134g

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, wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.78g	3.17% 3.07g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	4.18% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	6.75% 1.15g	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	78.6% 102g	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	26% 9.9g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, melba toast, wheat	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	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	10.6% 0.14mg	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	44% 176μg	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, wheat	Recommended Dietary Allowance
Calcium	4.23% 42.3mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	39.4% 0.35mg	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	75.2% 6mg	8mg per day for Men 19-50 years
Magnesium	25.4% 107mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	62% 1.42mg	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	31.5% 221mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	74.6% 1119mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.33g	0.2% 7.35g	3700g per day for Men 19-50 years

Crackers, Crispbread, Rye VS Crackers, Melba Toast, Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, crispbread, rye or Crackers, melba toast, wheat?

Lets compare vitamin content per 500 calories of Crackers, crispbread, rye vs Crackers, melba toast, wheat:

• 500 calories of Crackers, crispbread, rye have 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Crackers, melba toast, wheat.
• While 500 kcal of Crackers, melba toast, wheat contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.7 times more Vitamin B9 than Crackers, crispbread, rye.
• 500 calories of Crackers, crispbread, rye have insufficient amounts of Vitamin B3
• Both Crackers, crispbread, rye as well as Crackers, melba toast, wheat 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, wheat:

• 500 calories of Crackers, crispbread, rye have 1.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Crackers, melba toast, wheat.
• While 500 kcal of Crackers, melba toast, wheat contain 1.8 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, wheat contain similar levels of Copper per 500 calories.
• 500 calories of Crackers, melba toast, wheat lack sufficient amounts of Potassium
• Both Crackers, crispbread, rye as well as Crackers, melba toast, wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, crispbread, rye have 2.3 times more Fiber than Crackers, melba toast, wheat.
• While 500 kcal of Crackers, melba toast, wheat contain 1.6 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Crackers, crispbread, rye as well as Crackers, melba toast, wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.