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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	19% 551kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	27.4% 4.65g	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	80.5% 105g	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	30% 11.3g	78% 29.6g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, seasoned	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	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	20.7% 0.27mg	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	18.4% 73.7μg	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	0.16% 0.14mg	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	11% 111mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	78% 0.7mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	35.8% 150mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	146% 3.36mg	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	62% 435mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	83.8% 46μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	84% 1257mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.15% 5.67g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Crackers, melba toast, rye (includes pumpernickel) versus 5 oz of Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 2.2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B5 per five ounces.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.8 times more Calcium and 1.2 times more Iron than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 2.7 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned contain similar levels of Copper, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 2.7 times more Fat, 2.8 times more Saturated Fat, 3 times more Omega 3, 2.6 times more Omega 6 and 2.6 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per five ounces.