Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	25% 723kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.5g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.9g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	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	67% 87g	83.5% 109g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 9.85g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	17% 9.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	49% 0.59mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	32.6% 130μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	17% 170mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	71.4% 5.7mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	50.2% 352mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	89.7% 49.3μg	55μg per day for Men 19-50 years
Sodium	68.6% 1029mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.2% 7.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Crackers, melba toast, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Crackers, melba toast, plain:

• 5 ounces of Crackers, standard snack-type, regular have 1.7 times more Vitamin B2, 7 times more Vitamin E and 77 times more Vitamin K than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, melba toast, plain provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin K
• Both Crackers, standard snack-type, regular as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular vs Crackers, melba toast, plain:

• 5 ounces of Crackers, standard snack-type, regular have 1.3 times more Calcium, 1.3 times more Phosphorus and 1.2 times more Sodium than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 2.8 times more Copper, 3.3 times more Magnesium, 2.3 times more Manganese, 1.7 times more Potassium, 5.2 times more Selenium and 4.1 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, melba toast, plain contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, regular have 1.3 times more Energy, 8.3 times more Fat, 12.5 times more Saturated Fat, 21.8 times more Omega 3, 9.6 times more Omega 6 and 8.7 times more Sugars than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 2.7 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, melba toast, plain offer comparable quantities of Carbohydrate per five ounces.