Comparing Nutrients in 7 ounces Crackers, crispbread, rye VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	25% 726kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	113% 147g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	86% 32.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	28% 15.7g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	13% 0.17mg	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	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	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	10.7% 1.6mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	30.6% 0.28mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	59% 1.36mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Crackers, saltines (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, crispbread, rye versus 7 oz of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, crispbread, rye vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Crackers, crispbread, rye have 1.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.9 times more Vitamin B1, 3.4 times more Vitamin B2, 6.2 times more Vitamin B3, 2.9 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin E and 4.2 times more Vitamin K than Crackers, crispbread, rye.
• 7 ounces of Crackers, crispbread, rye have insufficient amounts of Vitamin B12
• Both Crackers, crispbread, rye as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, crispbread, rye vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Crackers, crispbread, rye have 1.6 times more Calcium, 1.8 times more Copper, 3.4 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 3.6 times more Selenium and 3.5 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.3 times more Iron and 2.3 times more Sodium than Crackers, crispbread, rye.
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, crispbread, rye have 5.9 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 6.6 times more Fat, 11.4 times more Saturated Fat, 7 times more Omega 3 and 8.9 times more Omega 6 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.