Comparing Nutrients in 5 ounces Crackers, saltines, low salt (includes oyster, soda, soup) VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	20.6% 597kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.84g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	38.7% 0.62g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	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	81% 105g	83.5% 109g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	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	0.45% 0.33g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	24% 13.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.42mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	49.6% 198μg	44% 176μg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	17% 169mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	91% 7.27mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	22.5% 157mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	30% 1026mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.15% 5.7g	0.2% 7.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Crackers, melba toast, plain, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) versus 5 oz of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) vs Crackers, melba toast, plain, without salt:

• 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Crackers, melba toast, plain, without salt.
• While 5 oz of Crackers, melba toast, plain, without salt contain 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Crackers, melba toast, plain, without salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Crackers, melba toast, plain, without salt:

• 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.3 times more Calcium, 1.4 times more Iron, 3.6 times more Potassium and 10.4 times more Sodium than Crackers, melba toast, plain, without salt.
• While 5 oz of Crackers, melba toast, plain, without salt contain 1.9 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 2.8 times more Fat, 4.5 times more Saturated Fat, 6.2 times more Omega 3 and 3 times more Omega 6 than Crackers, melba toast, plain, without salt.
• While 5 oz of Crackers, melba toast, plain, without salt contain 2.2 times more Fiber and 1.3 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Crackers, melba toast, plain, without salt offer comparable quantities of Energy and Carbohydrate per five ounces.