Comparing Nutrients in 7 ounces Crackers, saltines, low salt (includes oyster, soda, soup) VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	29% 835kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	54.2% 0.87g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	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% 148g	117% 152g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	0.63% 0.46g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	33% 12.5g	38g per day for Men 19-50 years
Protein	33.7% 19g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	69.5% 278μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	127% 10mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	31.5% 220mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	26% 393mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Crackers, melba toast, plain, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, low salt (includes oyster, soda, soup) versus 7 oz of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) vs Crackers, melba toast, plain, without salt:

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Crackers, melba toast, plain, without salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Crackers, melba toast, plain, without salt:

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.3 times more Calcium, 1.4 times more Iron, 3.6 times more Potassium and 10.4 times more Sodium than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 1.9 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 2.8 times more Fat, 4.5 times more Saturated Fat, 6.2 times more Omega 3 and 3 times more Omega 6 than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 2.2 times more Fiber and 1.3 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Crackers, melba toast, plain, without salt offer comparable quantities of Energy and Carbohydrate per seven ounces.