Nutrients in 14 ounces of Crackers, melba toast, plain, without salt

Crackers, melba toast, plain, without salt.

baked cooked

Macros Ratio

Protein Fat Carbs

13%

79%

14 oz ▼

Macro Nutrients

Crackers, melba toast, plain, without salt

Energy1548 kcal

53.4%

Crackers, melba toast, plain, without salt have 1547.8827 kcal of Energy per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12.7 g

13%

Crackers, melba toast, plain, without salt have 12.700576 g of Fat per 14 ounces, which is 13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.77 g

5.5%

Crackers, melba toast, plain, without salt have 1.76617385 g of Saturated Fat per 14 ounces, which is 5.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

17.6%

Crackers, melba toast, plain, without salt have 0.28179403 g of Omega 3 per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.8 g

28.2%

Crackers, melba toast, plain, without salt have 4.8024053 g of Omega 6 per 14 ounces, which is 28.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, melba toast, plain, without salt have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate304 g

234%

Crackers, melba toast, plain, without salt have 304.020038 g of Carbohydrate per 14 ounces, which is 234% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber25 g

66%

Crackers, melba toast, plain, without salt have 25.004259 g of Fiber per 14 ounces, which is 66% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein48 g

85.8%

Crackers, melba toast, plain, without salt have 48.024053 g of Protein per 14 ounces, which is 85.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, melba toast, plain, without salt

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, melba toast, plain, without salt have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.64 mg

137%

Thiamine

Crackers, melba toast, plain, without salt have 1.63916809 mg of Vitamin B1 per 14 ounces, which is 137% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.1 mg

83.3%

Riboflavin

Crackers, melba toast, plain, without salt have 1.08351789 mg of Vitamin B2 per 14 ounces, which is 83.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316.3 mg

102%

Niacin, nicotinic acid, niacinamide

Crackers, melba toast, plain, without salt have 16.32420909 mg of Vitamin B3 per 14 ounces, which is 102% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.75 mg

55%

Pantothenic acid

Crackers, melba toast, plain, without salt have 2.75046849 mg of Vitamin B5 per 14 ounces, which is 55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30%

Pyridoxine

Crackers, melba toast, plain, without salt have 0.38895514 mg of Vitamin B6 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9492 μg

123%

Folates and Folic Acid

Crackers, melba toast, plain, without salt have 492.14732 μg of Vitamin B9 per 14 ounces, which is 123% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, melba toast, plain, without salt have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Crackers, melba toast, plain, without salt have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Crackers, melba toast, plain, without salt

Calcium369 mg

37%

Crackers, melba toast, plain, without salt have 369.11049 mg of Calcium per 14 ounces, which is 37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.15 mg

127%

Crackers, melba toast, plain, without salt have 1.14702077 mg of Copper per 14 ounces, which is 127% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron14.7 mg

184%

Crackers, melba toast, plain, without salt have 14.685041 mg of Iron per 14 ounces, which is 184% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium234 mg

55.8%

Crackers, melba toast, plain, without salt have 234.16687 mg of Magnesium per 14 ounces, which is 55.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.5 mg

195%

Crackers, melba toast, plain, without salt have 4.4848909 mg of Manganese per 14 ounces, which is 195% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus778 mg

111%

Crackers, melba toast, plain, without salt have 777.91028 mg of Phosphorus per 14 ounces, which is 111% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium802 mg

23.6%

Crackers, melba toast, plain, without salt have 801.72386 mg of Potassium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium75.4 mg

5.03%

Crackers, melba toast, plain, without salt have 75.40967 mg of Sodium per 14 ounces, which is 5.03% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.98 mg

72.5%

Crackers, melba toast, plain, without salt have 7.9775493 mg of Zinc per 14 ounces, which is 72.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water20.2 g

0.55%

Crackers, melba toast, plain, without salt have 20.241543 g of Water per 14 ounces, which is 0.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Crackers, melba toast, plain, without salt:

14 ounces of Crackers, melba toast, plain, without salt has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It is an excellent source of Vitamin B5 and Vitamin B6.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 14 ounces of Crackers, melba toast, plain, without salt:

14 ounces of Crackers, melba toast, plain, without salt has outstanding amounts of Copper, Iron, Manganese and Phosphorus.
It is an excellent source of Calcium, Magnesium, Potassium and Zinc.
It also has some Sodium.

Macronutrients in 14 ounces of Crackers, melba toast, plain, without salt:

14 ounces of Crackers, melba toast, plain, without salt has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Omega 6 and Fiber.
It also has a good amount of Fat and Omega 3.
This food has some Saturated Fat.

Compare Crackers, melba toast, plain, without salt with:

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Food Info

Nutrients in 14 ounces of Crackers, melba toast, plain, without salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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