Comparing Nutrients in 100 grams Crackers, melba toast, plain VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	13.4% 390kcal	14.4% 418kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	25% 4.27g	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	57% 74g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	1.78% 1.3g	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	0.26% 0.19g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.6% 6.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	21.6% 12g	17% 9.46g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10.7% 0.54mg	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	33.5% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	9.3% 93mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	15.4% 0.14mg	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	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	30% 0.69mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	63.3% 34.8μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.14% 5.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Crackers, saltines (includes oyster, soda, soup) per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, melba toast, plain versus 100 g of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 100 grams of Crackers, melba toast, plain have 1.3 times more Vitamin B5 than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, 2.7 times more Vitamin E and 28.2 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, melba toast, plain as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, melba toast, plain vs Crackers, saltines (includes oyster, soda, soup):

• 100 grams of Crackers, melba toast, plain have 4.9 times more Calcium, 2.1 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 2.9 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 1.5 times more Iron and 1.6 times more Sodium than Crackers, melba toast, plain.
• 100 grams of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, melba toast, plain have 2.3 times more Fiber and 1.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 2.7 times more Fat, 3.7 times more Saturated Fat, 7.8 times more Omega 3 and 3.5 times more Omega 6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per 100 grams.