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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	21.2% 615kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	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	78% 101g	83.5% 109g	130g per day for Men 19-50 years
Sugars	NA	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	11% 4.25g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	23.3% 13g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (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	66.7% 0.8mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	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	44% 176μg	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% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (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	31.3% 0.28mg	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	96% 7.65mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	21.3% 149mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	72.4% 1086mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.2% 7.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (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, unsalted tops (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, unsalted tops (includes oyster, soda, soup) vs Crackers, melba toast, plain, without salt:

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 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 2.6 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, melba toast, plain, without salt provide similar amounts of Vitamin B9 per five ounces.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.3 times more Calcium, 1.5 times more Iron and 40.3 times more Sodium than Crackers, melba toast, plain, without salt.
• While 5 oz of Crackers, melba toast, plain, without salt contain 1.5 times more Copper, 2.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 3.7 times more Fat, 6.6 times more Saturated Fat, 1.2 times more Omega 3 and 1.3 times more Omega 6 than Crackers, melba toast, plain, without salt.
• While 5 oz of Crackers, melba toast, plain, without salt contain 2.1 times more Fiber and 1.3 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, melba toast, plain, without salt offer comparable quantities of Energy and Carbohydrate per five ounces.