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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	13.4% 389kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	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	6.63% 0.11g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	59.5% 77.3g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	NA	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	21% 8g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	39.4% 0.47mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	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	21.3% 85μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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% 3.68mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	26% 183mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	70.4% 38.7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.9g	0.15% 5.5g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, wheat contain 1.6 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, melba toast, wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Crackers, melba toast, rye (includes pumpernickel) 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, rye (includes pumpernickel) vs Crackers, melba toast, wheat:

• Crackers, melba toast, rye (includes pumpernickel) have 1.8 times more Calcium, 1.5 times more Copper and 1.3 times more Potassium than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.4 times more Magnesium, 1.4 times more Manganese and 1.4 times more Selenium than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, melba toast, wheat have similar amounts of Iron, Phosphorus, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, rye (includes pumpernickel) have 1.5 times more Fat, 1.3 times more Saturated Fat, 2.1 times more Omega 3 and 1.4 times more Omega 6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, melba toast, wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.