Comparing Nutrients in 5 ounces Crackers, rye, wafers, seasoned VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	18.6% 540kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	38.6% 37.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	24.6% 7.9g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	96% 16.4g	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	67% 87g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 9.85g	g per day for Men 19-50 years
Fiber	78% 29.6g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Crackers, standard snack-type, regular	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	6.87% 0.089mg	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	32.6% 130μg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	16.4% 0.15mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	30.3% 0.7mg	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	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	84% 1257mg	68.6% 1029mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.12% 4.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, rye, wafers, seasoned vs Crackers, standard snack-type, regular:

• Crackers, rye, wafers, seasoned have 1.3 times more Vitamin B5 and 3 times more Vitamin B6 than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Crackers, rye, wafers, seasoned vs Crackers, standard snack-type, regular:

• Crackers, rye, wafers, seasoned have 4.8 times more Copper, 5.9 times more Magnesium, 4.8 times more Manganese, 1.2 times more Phosphorus, 3.8 times more Potassium, 4.9 times more Selenium, 1.2 times more Sodium and 5.2 times more Zinc than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 2.7 times more Calcium and 1.3 times more Iron than Crackers, rye, wafers, seasoned.

Comparison of macro-nutrients per 5 ounces:

• Crackers, rye, wafers, seasoned have 1.2 times more Carbohydrate, 9.1 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 1.3 times more Energy, 2.9 times more Fat, 4.3 times more Saturated Fat, 4.9 times more Omega 3 and 3.5 times more Omega 6 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.