Comparing Nutrients in 7 ounces Crackers, crispbread, rye VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	25% 726kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	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	125% 163g	117% 152g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	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	86% 32.7g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	28% 15.7g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	15.7% 0.2mg	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	23.3% 93μg	65.5% 262μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	58.4% 0.53mg	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	60.3% 4.82mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	92% 2.1mg	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	76.3% 534mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	111% 1661mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Crackers, melba toast, wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, crispbread, rye versus 7 oz of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, crispbread, rye vs Crackers, melba toast, wheat:

• 7 ounces of Crackers, crispbread, rye have 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Crackers, melba toast, wheat.
• While 7 oz of Crackers, melba toast, wheat contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3 and 2.8 times more Vitamin B9 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, crispbread, rye vs Crackers, melba toast, wheat:

• 7 ounces of Crackers, crispbread, rye have 1.4 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Crackers, melba toast, wheat.
• While 7 oz of Crackers, melba toast, wheat contain 1.4 times more Calcium, 1.9 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, wheat contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, crispbread, rye have 1.6 times more Omega 3 and 2.2 times more Fiber than Crackers, melba toast, wheat.
• While 7 oz of Crackers, melba toast, wheat contain 1.8 times more Fat, 1.8 times more Omega 6 and 1.6 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per seven ounces.