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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, rye, wafers, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	23% 663kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	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	123% 160g	113% 147g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	120% 45.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	34% 19g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, 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	70.6% 0.85mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	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	22.3% 89.3μg	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	0.22% 0.2mg	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	10.6% 1.6mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	147% 11.8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	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	95% 663mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, rye, wafers, plain vs Crackers, saltines (includes oyster, soda, soup):

• Crackers, rye, wafers, plain have 3.2 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 4.1 times more Vitamin B3, 3 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin E and 4.5 times more Vitamin K than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B5 per 7 oz.
• Both Crackers, rye, wafers, plain as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, rye, wafers, plain vs Crackers, saltines (includes oyster, soda, soup):

• Crackers, rye, wafers, plain have 2.1 times more Calcium, 3.3 times more Copper, 5.3 times more Magnesium, 7.8 times more Manganese, 3.3 times more Phosphorus, 3.3 times more Potassium, 2.3 times more Selenium and 4.1 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.7 times more Sodium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, rye, wafers, plain have 8.2 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.3 times more Energy, 9.6 times more Fat, 15.3 times more Saturated Fat, 11.5 times more Omega 3, 12.2 times more Omega 6 and 1.3 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Crackers, rye, wafers, plain as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.