Comparing Nutrients in 7 ounces Crackers, melba toast, plain, without salt VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	26.7% 774kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	43% 24g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	5.8% 0.075mg	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	61.5% 246μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	18.5% 185mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	44% 0.39mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	60% 1.38mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain, without salt VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, plain, without salt versus 7 oz of Crackers, saltines, unsalted tops (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, without salt vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Crackers, melba toast, plain, without salt have 1.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide similar amounts of Vitamin B9 per seven ounces.
• Both Crackers, melba toast, plain, without salt as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, melba toast, plain, without salt vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Crackers, melba toast, plain, without salt have 1.5 times more Copper, 2.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.3 times more Calcium, 1.5 times more Iron and 40.3 times more Sodium than Crackers, melba toast, plain, without salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, plain, without salt have 2.1 times more Fiber and 1.3 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3.7 times more Fat, 6.6 times more Saturated Fat and 1.3 times more Omega 6 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.