Comparing Nutrients in 100 grams Crackers, crispbread, rye VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	12.6% 366kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	5.05% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	43.4% 16.5g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	14% 7.9g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	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	20.3% 0.24mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.92% 0.1mg	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	11.8% 47μg	33% 132μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	29.4% 0.27mg	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	30.4% 2.43mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	46.3% 1.06mg	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	38.4% 269mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Crackers, melba toast, wheat per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, crispbread, rye versus 100 g of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, crispbread, rye vs Crackers, melba toast, wheat:

• 100 grams of Crackers, crispbread, rye have 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Crackers, melba toast, wheat.
• While 100 g of Crackers, melba toast, wheat contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3 and 2.8 times more Vitamin B9 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, crispbread, rye vs Crackers, melba toast, wheat:

• 100 grams of Crackers, crispbread, rye have 1.4 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Crackers, melba toast, wheat.
• While 100 g of Crackers, melba toast, wheat contain 1.4 times more Calcium, 1.9 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, wheat contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, crispbread, rye have 1.6 times more Omega 3 and 2.2 times more Fiber than Crackers, melba toast, wheat.
• While 100 g of Crackers, melba toast, wheat contain 1.8 times more Fat, 1.8 times more Omega 6 and 1.6 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per 100 grams.