Comparing Nutrients in 100 grams Crackers, melba toast, plain, without salt VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	13.4% 390kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	9.12% 8.85g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	21.3% 3.62g	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% 74.3g	130g per day for Men 19-50 years
Sugars	NA	3.06% 2.22g	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	0.32% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.6% 6.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	21.6% 12g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Crackers, saltines, low salt (includes oyster, soda, soup)	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	32.7% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	4.6% 0.06mg	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	35% 140μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.47% 1.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	9.3% 93mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	17.3% 0.16mg	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	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	36.4% 0.84mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	NA	11.6% 6.4μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.11% 4.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, melba toast, plain, without salt vs Crackers, saltines, low salt (includes oyster, soda, soup):

• Crackers, melba toast, plain, without salt have 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, saltines, low salt (includes oyster, soda, soup).
• While Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin B12 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, saltines, low salt (includes oyster, soda, soup) have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Crackers, melba toast, plain, without salt as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Crackers, melba toast, plain, without salt vs Crackers, saltines, low salt (includes oyster, soda, soup):

• Crackers, melba toast, plain, without salt have 1.9 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• While Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.3 times more Calcium, 1.4 times more Iron, 3.6 times more Potassium and 10.4 times more Sodium than Crackers, melba toast, plain, without salt.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, plain, without salt have 2.2 times more Fiber and 1.3 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• While Crackers, saltines, low salt (includes oyster, soda, soup) contain 2.8 times more Fat, 4.5 times more Saturated Fat, 6.2 times more Omega 3 and 3 times more Omega 6 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Crackers, saltines, low salt (includes oyster, soda, soup) have similar amounts of Energy and Carbohydrate per 100 g.
• Both Crackers, melba toast, plain, without salt as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.