Comparing Nutrients in 7 ounces Crackers, rye, wafers, seasoned VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	26% 756kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	8% 2.55g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.87g	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	109% 41.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	32% 18g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	15% 0.19mg	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	25.8% 103μg	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	0.22% 0.2mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	63.7% 0.57mg	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	75.4% 6.03mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	97% 2.24mg	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	87% 609mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Crackers, melba toast, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, rye, wafers, seasoned versus 7 oz of Crackers, melba toast, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, rye, wafers, seasoned vs Crackers, melba toast, plain:

• 7 ounces of Crackers, rye, wafers, seasoned have 1.9 times more Vitamin B6 than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, plain provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Crackers, rye, wafers, seasoned as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, rye, wafers, seasoned vs Crackers, melba toast, plain:

• 7 ounces of Crackers, rye, wafers, seasoned have 1.7 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 2.1 times more Calcium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, plain contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, rye, wafers, seasoned have 2.9 times more Fat, 2.9 times more Saturated Fat, 4.5 times more Omega 3, 2.7 times more Omega 6 and 3.3 times more Fiber than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, plain offer comparable quantities of Energy and Carbohydrate per seven ounces.