Comparing Nutrients in 100 grams Crackers, melba toast, plain VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	13.4% 390kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	6.63% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	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	16.6% 6.3g	21% 8g	38g per day for Men 19-50 years
Protein	21.6% 12g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	6.6% 0.086mg	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	31% 124μg	21.3% 85μg	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	2.87% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	9.3% 93mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	44.6% 0.4mg	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	46.3% 3.7mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	32% 0.74mg	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	28% 196mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	63.3% 34.8μg	70.4% 38.7μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.13% 4.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, melba toast, plain vs Crackers, melba toast, rye (includes pumpernickel):

• Crackers, melba toast, plain have 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Crackers, melba toast, plain vs Crackers, melba toast, rye (includes pumpernickel):

• Crackers, melba toast, plain have 1.5 times more Magnesium, 1.5 times more Manganese and 1.5 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.4 times more Copper and 1.5 times more Sodium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium, Iron, Phosphorus, Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, rye (includes pumpernickel) contain 1.5 times more Omega 3 and 1.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 100 g.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.