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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	10.7% 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	30% 120μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Crackers, melba toast, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, melba toast, rye (includes pumpernickel) versus 5 oz of Crackers, melba toast, plain to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.5 times more Omega 3 and 1.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, melba toast, plain offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per five ounces.