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

Weight per 500 calories

• Crackers, melba toast, rye (includes pumpernickel): 129g
• Crackers, melba toast, wheat: 134g

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

Which food has more nutrients per 500 calories - Crackers, melba toast, rye (includes pumpernickel) or Crackers, melba toast, wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	3.17% 3.07g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	4.18% 0.067g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	76.4% 99g	78.6% 102g	130g per day for Men 19-50 years
Sugars	NA	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	27% 10.3g	26% 9.9g	38g per day for Men 19-50 years
Protein	26.6% 15g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	50.7% 0.61mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	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	27.3% 109μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	10% 100mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	59% 4.73mg	75.2% 6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	33.6% 235mg	31.5% 221mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	90% 49.7μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	77% 1156mg	74.6% 1119mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.2% 7.35g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, wheat contain 1.6 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, melba toast, wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Crackers, melba toast, rye (includes pumpernickel) have 1.7 times more Calcium, 1.5 times more Copper and 1.3 times more Potassium than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese and 1.5 times more Selenium than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, melba toast, wheat have similar amounts of Phosphorus, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, melba toast, rye (includes pumpernickel) have 2 times more Omega 3 and 1.4 times more Omega 6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, melba toast, wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, melba toast, wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.