Comparing Nutrients in 100 grams Crackers, melba toast, plain VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	13.4% 390kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	59% 76.6g	58.8% 76.4g	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	19.5% 7.4g	38g per day for Men 19-50 years
Protein	21.6% 12g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	34.4% 0.41mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	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	31% 124μg	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	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, wheat	Recommended Dietary Allowance
Calcium	9.3% 93mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	46.3% 3.7mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	28% 196mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	63.3% 34.8μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.15% 5.5g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, plain have 1.3 times more Vitamin B5 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, plain and Crackers, melba toast, wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 g.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, wheat 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, wheat:

• Crackers, melba toast, plain have 2.2 times more Calcium, 1.4 times more Potassium and 1.3 times more Zinc than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.6 times more Selenium and 1.4 times more Sodium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, melba toast, wheat have similar amounts of Copper, Iron, Magnesium, Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, plain have 1.4 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, plain and Crackers, melba toast, wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Crackers, melba toast, plain as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.