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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	26.6% 772kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	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	118% 153g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	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	41.8% 16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	41% 23g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	78.2% 0.94mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	42% 169μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	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	91% 7.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	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	52% 363mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	140% 76.8μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	119% 1784mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.26% 9.72g	0.27% 10g	3700g per day for Men 19-50 years

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

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

• 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B12
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 4.1 times more Calcium, 2.9 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 2 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 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Manganese and Sodium per seven ounces.
• 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, rye (includes pumpernickel) have 2.9 times more Fiber and 1.2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.5 times more Fat, 3.6 times more Saturated Fat, 5.2 times more Omega 3 and 3.4 times more Omega 6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per seven ounces.