Comparing Nutrients in 5 ounces Crackers, melba toast, plain VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	19% 553kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	84.3% 110g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	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	23.5% 8.93g	30% 11.3g	38g per day for Men 19-50 years
Protein	30.6% 17g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	48.8% 0.59mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	9.38% 0.12mg	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	44% 176μg	30% 120μg	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	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	13% 132mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	63% 0.57mg	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	65.6% 5.24mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	45.5% 1.05mg	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	39.7% 278mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	8.42% 286mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	89.7% 49.3μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	56.5% 848mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.2% 7.23g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, melba toast, plain vs Crackers, melba toast, rye (includes pumpernickel):

• Crackers, melba toast, plain have 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Crackers, melba toast, plain vs Crackers, melba toast, rye (includes pumpernickel):

• Crackers, melba toast, plain have 1.5 times more Magnesium, 1.5 times more Manganese and 1.5 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.4 times more Copper and 1.5 times more Sodium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium, Iron, Phosphorus, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, melba toast, rye (includes pumpernickel) contain 1.5 times more Omega 3 and 1.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.