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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	13.4% 389kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	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	6.63% 0.11g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	59.5% 77.3g	56.8% 73.8g	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	55% 21g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	39.4% 0.47mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	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	21.3% 85μg	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	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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% 3.68mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	26% 183mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	70.4% 38.7μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.13% 4.9g	0.11% 4g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, rye (includes pumpernickel) have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 2.2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned have similar amounts of Vitamin B5 per 100 g.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned:

• Crackers, melba toast, rye (includes pumpernickel) have 1.8 times more Calcium and 1.2 times more Iron than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 2.7 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned have similar amounts of Copper, Selenium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, rye (includes pumpernickel) have 1.3 times more Protein than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 2.7 times more Fat, 2.8 times more Saturated Fat, 3 times more Omega 3, 2.6 times more Omega 6 and 2.6 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, rye, wafers, seasoned have similar amounts of Energy and Carbohydrate per 100 g.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.