Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup) VS Crackers, melba toast, rye (includes pumpernickel)

Weight per 500 calories

• Crackers, saltines (includes oyster, soda, soup): 120g
• Crackers, melba toast, rye (includes pumpernickel): 129g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	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	10.7% 10.3g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	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	68% 88.6g	76.4% 99g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	0.31% 0.23g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.8% 3.35g	27% 10.3g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	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	40% 160μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	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	9.17% 1.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	83.3% 6.66mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	6.55% 27.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	17.4% 122mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	90% 49.7μg	55μg per day for Men 19-50 years
Sodium	75% 1126mg	77% 1156mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.83mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	0.17% 6.3g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Crackers, Melba Toast, Rye (includes Pumpernickel) Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Crackers, melba toast, rye (includes pumpernickel):

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B5 per 500 calories.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Crackers, melba toast, rye (includes pumpernickel):

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 1.4 times more Iron than Crackers, melba toast, rye (includes pumpernickel).
• While 500 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 4.4 times more Calcium, 3.1 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus, 4 times more Selenium and 2.1 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Manganese and Sodium per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, melba toast, rye (includes pumpernickel) lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 2.4 times more Fat, 4.9 times more Omega 3 and 3.2 times more Omega 6 than Crackers, melba toast, rye (includes pumpernickel).
• While 500 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 3.1 times more Fiber and 1.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 500 calories of Crackers, melba toast, rye (includes pumpernickel) provide inadequate amounts of Omega 3 and Omega 6