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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, rye, wafers, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	16.3% 473kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	87.7% 114g	84.3% 110g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	85.4% 32.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, 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	50.4% 0.61mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	16% 63.8μg	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	0.16% 0.14mg	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	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	105% 8.4mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	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	67.6% 473mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	20.6% 702mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.19% 6.95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, rye, wafers, plain have 3.2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• While 5 oz of Crackers, melba toast, rye (includes pumpernickel) contain 3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• Both Crackers, rye, wafers, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Crackers, rye, wafers, plain have 1.6 times more Iron, 3.1 times more Magnesium, 7.3 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While 5 oz of Crackers, melba toast, rye (includes pumpernickel) contain 2 times more Calcium, 1.6 times more Selenium and 1.6 times more Sodium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, rye, wafers, plain have 2.9 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• While 5 oz of Crackers, melba toast, rye (includes pumpernickel) contain 3.8 times more Fat, 2.2 times more Omega 3 and 3.6 times more Omega 6 than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.