Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, standard snack-type, regular	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	35% 1012kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	192% 3.07g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	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	94% 122g	117% 152g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	33% 12.5g	38g per day for Men 19-50 years
Protein	23.5% 13g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	68.8% 0.83mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.64mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	45.6% 183μg	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% 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	40% 6mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	24% 238mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	100% 8mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	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	70.3% 492mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	96% 1441mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Crackers, melba toast, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Crackers, melba toast, plain:

• 7 ounces of Crackers, standard snack-type, regular have 1.7 times more Vitamin B2, 7 times more Vitamin E and 77 times more Vitamin K than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, melba toast, plain provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin K
• Both Crackers, standard snack-type, regular as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, regular vs Crackers, melba toast, plain:

• 7 ounces of Crackers, standard snack-type, regular have 1.3 times more Calcium, 1.3 times more Phosphorus and 1.2 times more Sodium than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 2.8 times more Copper, 3.3 times more Magnesium, 2.3 times more Manganese, 1.7 times more Potassium, 5.2 times more Selenium and 4.1 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, melba toast, plain contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, regular have 1.3 times more Energy, 8.3 times more Fat, 12.5 times more Saturated Fat, 21.8 times more Omega 3, 9.6 times more Omega 6 and 8.7 times more Sugars than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 2.7 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Crackers, melba toast, plain offer comparable quantities of Carbohydrate per seven ounces.