Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup) VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	20.4% 593kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	7.32% 2.34g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	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	80.7% 105g	84.3% 110g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.37% 0.27g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	30% 11.3g	38g per day for Men 19-50 years
Protein	24% 13.4g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	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	47.5% 190μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	2.7% 27mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	99% 7.9mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	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	20.7% 145mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	26.5% 14.6μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Crackers, melba toast, rye (includes pumpernickel) per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup) vs Crackers, melba toast, rye (includes pumpernickel):

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines (includes oyster, soda, soup) vs Crackers, melba toast, rye (includes pumpernickel):

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Iron than Crackers, melba toast, rye (includes pumpernickel).
• While 5 oz of Crackers, melba toast, rye (includes pumpernickel) contain 4.1 times more Calcium, 2.9 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 2 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Manganese and Sodium per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.5 times more Fat, 3.6 times more Saturated Fat, 5.2 times more Omega 3 and 3.4 times more Omega 6 than Crackers, melba toast, rye (includes pumpernickel).
• While 5 oz of Crackers, melba toast, rye (includes pumpernickel) contain 2.9 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.