Comparing Nutrients in 7 ounces Crackers, melba toast, plain VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	26.7% 774kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	117% 152g	123% 160g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	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	33% 12.5g	120% 45.4g	38g per day for Men 19-50 years
Protein	43% 24g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	68.3% 0.82mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	61.5% 246μg	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	5.7% 0.85mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	18.5% 185mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	92% 7.34mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	55.6% 389mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	79% 1187mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, plain 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, melba toast, plain vs Crackers, rye, wafers, plain:

• 7 ounces of Crackers, melba toast, plain have 2.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.8 times more Vitamin B9 than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 2.8 times more Vitamin B6, 1.9 times more Vitamin E and 6.3 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, plain provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin K
• Both Crackers, melba toast, plain 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, melba toast, plain vs Crackers, rye, wafers, plain:

• 7 ounces of Crackers, melba toast, plain have 2.3 times more Calcium and 1.5 times more Selenium than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 1.6 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, plain contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, plain have 3.6 times more Fat, 1.5 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Protein than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 3.6 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, plain offer comparable quantities of Energy and Carbohydrate per seven ounces.