Comparing Nutrients in 7 ounces Crackers, crispbread, rye VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	25% 726kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	4.07% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	123% 160g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	2.76% 2g	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	120% 45.4g	38g per day for Men 19-50 years
Protein	28% 15.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	41.4% 0.54mg	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	22.3% 89.3μg	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	0.22% 0.2mg	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	10.7% 1.6mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	102% 0.91mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	463% 10.6mg	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	76.3% 534mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Crackers, rye, wafers, plain per 7 oz

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

Lets compare vitamin content per 7 ounces of Crackers, crispbread, rye vs Crackers, rye, wafers, plain:

• 7 oz of Crackers, rye, wafers, plain contain 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, plain provide similar amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per seven ounces.
• Both Crackers, crispbread, rye as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, crispbread, rye vs Crackers, rye, wafers, plain:

• 7 ounces of Crackers, crispbread, rye have 1.5 times more Selenium than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 1.3 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.6 times more Potassium and 1.4 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, plain contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, crispbread, rye have 1.6 times more Omega 3 and 1.4 times more Omega 6 than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 1.4 times more Fiber than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, plain offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.