Comparing Nutrients in 5 ounces Crackers, rye, wafers, seasoned VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	18.6% 540kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	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	80.5% 105g	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	78% 29.6g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	37.3% 0.45mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	18.4% 73.7μg	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	0.16% 0.14mg	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, rye, wafers, seasoned	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	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	54% 4.3mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	62% 435mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	89.7% 49.3μg	55μg per day for Men 19-50 years
Sodium	84% 1257mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.2% 7.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Crackers, melba toast, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Crackers, melba toast, plain:

• 5 ounces of Crackers, rye, wafers, seasoned have 1.9 times more Vitamin B6 than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, plain provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Crackers, melba toast, plain:

• 5 ounces of Crackers, rye, wafers, seasoned have 1.7 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 2.1 times more Calcium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, plain contain similar levels of Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, rye, wafers, seasoned have 2.9 times more Fat, 2.9 times more Saturated Fat, 4.5 times more Omega 3, 2.7 times more Omega 6 and 3.3 times more Fiber than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, plain offer comparable quantities of Energy and Carbohydrate per five ounces.