Comparing Nutrients in 100 grams Crackers, melba toast, plain VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	13.4% 390kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	4.02% 1.3g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	19.3% 3.3g	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	56.8% 73.8g	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	55% 21g	38g per day for Men 19-50 years
Protein	21.6% 12g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, rye, wafers, seasoned	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	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	14.6% 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	31% 124μg	13% 52μg	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	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	9.3% 93mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	55% 0.5mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	103% 2.37mg	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	28% 196mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	63.3% 34.8μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Crackers, rye, wafers, seasoned per 100 g

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

Lets compare vitamin content per 100 grams of Crackers, melba toast, plain vs Crackers, rye, wafers, seasoned:

• 100 grams of Crackers, melba toast, plain have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• While 100 g of Crackers, rye, wafers, seasoned contain 1.9 times more Vitamin B6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, melba toast, plain vs Crackers, rye, wafers, seasoned:

• 100 grams of Crackers, melba toast, plain have 2.1 times more Calcium and 1.2 times more Iron than Crackers, rye, wafers, seasoned.
• While 100 g of Crackers, rye, wafers, seasoned contain 1.7 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, melba toast, plain have 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• While 100 g of Crackers, rye, wafers, seasoned contain 2.9 times more Fat, 2.9 times more Saturated Fat, 4.5 times more Omega 3, 2.7 times more Omega 6 and 3.3 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per 100 grams.