Comparing Nutrients in 7 ounces Crackers, melba toast, plain VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	26.7% 774kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	117% 152g	113% 147g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	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	33% 12.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	43% 24g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	68.3% 0.82mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	61.5% 246μg	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	5.7% 0.85mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	18.5% 185mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	92% 7.34mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	55.6% 389mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	79% 1187mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Crackers, saltines (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, plain 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, melba toast, plain vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Crackers, melba toast, plain have 1.3 times more Vitamin B5 than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, 2.7 times more Vitamin E and 28.2 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, melba toast, plain 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, melba toast, plain vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Crackers, melba toast, plain have 4.9 times more Calcium, 2.1 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 2.9 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.5 times more Iron and 1.6 times more Sodium than Crackers, melba toast, plain.
• 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, melba toast, plain have 2.3 times more Fiber and 1.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.7 times more Fat, 3.7 times more Saturated Fat, 7.8 times more Omega 3 and 3.5 times more Omega 6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per seven ounces.