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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	28.6% 830kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	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% 147g	117% 152g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	33% 12.5g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	66.5% 266μg	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.2% 2.3mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	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	138% 11mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	29% 202mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.27% 10g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, 2.7 times more Vitamin E and 28.2 times more Vitamin K than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 1.3 times more Vitamin B5 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, melba toast, plain provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Iron and 1.6 times more Sodium than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 4.9 times more Calcium, 2.1 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 2.9 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• 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, saltines (includes oyster, soda, soup) have 2.7 times more Fat, 3.7 times more Saturated Fat, 7.8 times more Omega 3 and 3.5 times more Omega 6 than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 2.3 times more Fiber and 1.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Crackers, melba toast, plain offer comparable quantities of Energy and Carbohydrate per seven ounces.