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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	26.7% 774kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	8% 2.55g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	113% 146g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	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	33% 12.5g	109% 41.5g	38g per day for Men 19-50 years
Protein	43% 24g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	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	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29% 0.38mg	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	25.8% 103μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	18.5% 185mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	109% 0.98mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	205% 4.7mg	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	87% 609mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	79% 1187mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.21% 7.94g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Crackers, melba toast, plain have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 1.9 times more Vitamin B6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, melba toast, plain vs Crackers, rye, wafers, seasoned:

• 7 ounces of Crackers, melba toast, plain have 2.1 times more Calcium and 1.2 times more Iron than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 1.7 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, plain have 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 2.9 times more Fat, 2.9 times more Saturated Fat, 4.5 times more Omega 3, 2.7 times more Omega 6 and 3.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per seven ounces.