Comparing Nutrients in 100 grams Crackers, crispbread, rye VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	12.6% 366kcal	11.5% 334kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	2.05% 0.35g	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	62% 80.4g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	1.4% 1g	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	60.3% 23g	38g per day for Men 19-50 years
Protein	14% 7.9g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	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	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	21% 0.27mg	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	11.3% 45μg	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	0.11% 0.1mg	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	5.4% 0.81mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	3.1% 31mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	51.2% 0.46mg	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	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	233% 5.37mg	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	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	14.6% 495mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.14% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Crackers, rye, wafers, plain per 100 g

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

Lets compare vitamin content per 100 grams of Crackers, crispbread, rye vs Crackers, rye, wafers, plain:

• 100 g of Crackers, rye, wafers, plain contain 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, plain provide similar amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 100 grams.
• Both Crackers, crispbread, rye as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, crispbread, rye vs Crackers, rye, wafers, plain:

• 100 grams of Crackers, crispbread, rye have 1.5 times more Selenium than Crackers, rye, wafers, plain.
• While 100 g of Crackers, rye, wafers, plain contain 1.3 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.6 times more Potassium and 1.4 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, plain contain similar levels of Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, crispbread, rye have 1.6 times more Omega 3 and 1.4 times more Omega 6 than Crackers, rye, wafers, plain.
• While 100 g of Crackers, rye, wafers, plain contain 1.4 times more Fiber than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, plain offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.