Comparing Nutrients in 5 ounces Crackers, wheat, regular VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, wheat, regular	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	22.2% 645kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	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	77% 100g	83.5% 109g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	0.82% 0.6g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	25.7% 9.8g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, 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	33.5% 0.4mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	13.5% 54μg	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	14.6% 2.2mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	13% 130mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	46.8% 3.74mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	61% 428mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	89.7% 49.3μg	55μg per day for Men 19-50 years
Sodium	66% 991mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.2% 7.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Crackers, melba toast, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, 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, wheat, regular vs Crackers, melba toast, plain:

• 5 ounces of Crackers, wheat, regular have 2.5 times more Vitamin B6, 3.6 times more Vitamin E and 15.8 times more Vitamin K than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.3 times more Vitamin B9 than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, melba toast, plain provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin K
• Both Crackers, wheat, 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, wheat, regular vs Crackers, melba toast, plain:

• 5 ounces of Crackers, wheat, regular have 1.2 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Potassium than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 1.4 times more Iron and 3.5 times more Selenium than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, melba toast, plain contain similar levels of Calcium, Copper, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, regular have 5.1 times more Fat, 7.2 times more Saturated Fat, 13.9 times more Omega 3, 6.2 times more Omega 6 and 16.5 times more Sugars than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 1.7 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Crackers, melba toast, plain offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.