Comparing Nutrients in 7 ounces Crackers, melba toast, plain, without salt VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	26.7% 774kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	31% 5.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	35.7% 26g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	43% 24g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Crackers, wheat, low salt	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	83.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	20.8% 0.27mg	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% 99μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	18.5% 185mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	70% 0.63mg	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	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	154% 3.53mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	NA	122% 67μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain, without salt VS Crackers, wheat, low salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, plain, without salt versus 7 oz of Crackers, wheat, low salt 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, wheat, low salt:

• 7 ounces of Crackers, melba toast, plain, without salt have 1.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Crackers, wheat, low salt.
• While 7 oz of Crackers, wheat, low salt contain 1.4 times more Vitamin B6 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, wheat, low salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• Both Crackers, melba toast, plain, without salt as well as Crackers, wheat, low salt 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, wheat, low salt:

• 7 ounces of Crackers, melba toast, plain, without salt have 1.9 times more Calcium and 1.3 times more Zinc than Crackers, wheat, low salt.
• While 7 oz of Crackers, wheat, low salt contain 1.6 times more Manganese and 10 times more Sodium than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, wheat, low salt contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, plain, without salt have 1.4 times more Fiber and 1.4 times more Protein than Crackers, wheat, low salt.
• While 7 oz of Crackers, wheat, low salt contain 6.4 times more Fat, 11.6 times more Saturated Fat, 2 times more Omega 3 and 2.2 times more Omega 6 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, wheat, low salt offer comparable quantities of Energy and Carbohydrate per seven ounces.