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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	26% 756kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	8% 2.55g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	10% 1.7g	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	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	109% 41.5g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	32% 18g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Crackers, melba toast, wheat	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	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	15.7% 0.2mg	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	65.5% 262μg	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	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, rye, wafers, seasoned	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	58.4% 0.53mg	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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	92% 2.1mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	111% 1661mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.29% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Crackers, rye, wafers, seasoned versus 7 oz of Crackers, melba toast, wheat 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, wheat:

• 7 ounces of Crackers, rye, wafers, seasoned have 1.8 times more Vitamin B6 than Crackers, melba toast, wheat.
• While 7 oz of Crackers, melba toast, wheat contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, wheat provide similar amounts of Vitamin B5 per seven ounces.
• Both Crackers, rye, wafers, seasoned as well as Crackers, melba toast, wheat 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, wheat:

• 7 ounces of Crackers, rye, wafers, seasoned have 1.9 times more Copper, 1.9 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium and 1.7 times more Zinc than Crackers, melba toast, wheat.
• While 7 oz of Crackers, melba toast, wheat contain 1.5 times more Iron and 1.7 times more Selenium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, wheat contain similar levels of Calcium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, rye, wafers, seasoned have 4 times more Fat, 3.8 times more Saturated Fat, 6.4 times more Omega 3, 3.8 times more Omega 6 and 2.8 times more Fiber than Crackers, melba toast, wheat.
• While 7 oz of Crackers, melba toast, wheat contain 1.4 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per seven ounces.