Nutrients in 14 ounces of Crackers, melba toast, wheat

Crackers, melba toast, wheat.

baked cooked

Macros Ratio

Protein Fat Carbs

14%

81%

14 oz ▼

Macro Nutrients

Crackers, melba toast, wheat

Energy1484 kcal

51%

Crackers, melba toast, wheat have 1484.37982 kcal of Energy per 14 ounces, which is 51% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.13 g

9.4%

Crackers, melba toast, wheat have 9.128539 g of Fat per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.34 g

4.18%

Crackers, melba toast, wheat have 1.33752941 g of Saturated Fat per 14 ounces, which is 4.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.4%

Crackers, melba toast, wheat have 0.1984465 g of Omega 3 per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.4 g

20%

Crackers, melba toast, wheat have 3.40534194 g of Omega 6 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, melba toast, wheat 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

Carbohydrate303 g

233%

Crackers, melba toast, wheat have 303.226252 g of Carbohydrate per 14 ounces, which is 233% 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

Fiber29.4 g

77.3%

Crackers, melba toast, wheat have 29.370082 g of Fiber per 14 ounces, which is 77.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein51 g

91%

Crackers, melba toast, wheat have 51.199197 g of Protein per 14 ounces, which is 91% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, melba toast, wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, melba toast, wheat 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 B11.67 mg

140%

Thiamine

Crackers, melba toast, wheat have 1.67488846 mg of Vitamin B1 per 14 ounces, which is 140% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg

91%

Riboflavin

Crackers, melba toast, wheat have 1.18671007 mg of Vitamin B2 per 14 ounces, which is 91% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B320 mg

126%

Niacin, nicotinic acid, niacinamide

Crackers, melba toast, wheat have 20.17407119 mg of Vitamin B3 per 14 ounces, which is 126% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.05 mg

41%

Pantothenic acid

Crackers, melba toast, wheat have 2.05193681 mg of Vitamin B5 per 14 ounces, which is 41% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg

31.4%

Pyridoxine

Crackers, melba toast, wheat have 0.40879979 mg of Vitamin B6 per 14 ounces, which is 31.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9524 μg

131%

Folates and Folic Acid

Crackers, melba toast, wheat have 523.89876 μg of Vitamin B9 per 14 ounces, which is 131% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, melba toast, wheat 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, wheat 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, wheat

Calcium171 mg

17%

Crackers, melba toast, wheat have 170.66399 mg of Calcium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.05 mg

117%

Crackers, melba toast, wheat have 1.05176645 mg of Copper per 14 ounces, which is 117% 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

Iron18 mg

223%

Crackers, melba toast, wheat have 17.860185 mg of Iron per 14 ounces, which is 223% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium222 mg

53%

Crackers, melba toast, wheat have 222.26008 mg of Magnesium per 14 ounces, which is 53% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.22 mg

184%

Crackers, melba toast, wheat have 4.22294152 mg of Manganese per 14 ounces, which is 184% 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

Phosphorus655 mg

94%

Crackers, melba toast, wheat have 654.87345 mg of Phosphorus per 14 ounces, which is 94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium587 mg

17.3%

Crackers, melba toast, wheat have 587.40164 mg of Potassium per 14 ounces, which is 17.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium218 μg

397%

Crackers, melba toast, wheat have 218.29115 μg of Selenium per 14 ounces, which is 397% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3322 mg

221%

Crackers, melba toast, wheat have 3321.99441 mg of Sodium per 14 ounces, which is 221% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.95 mg

54%

Crackers, melba toast, wheat have 5.953395 mg of Zinc per 14 ounces, which is 54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water22 g

0.59%

Crackers, melba toast, wheat have 21.829115 g of Water per 14 ounces, which is 0.59% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Crackers, melba toast, wheat:

14 ounces of Crackers, melba toast, wheat 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, wheat:

14 ounces of Crackers, melba toast, wheat has outstanding amounts of Copper, Iron, Manganese, Phosphorus, Selenium and Sodium.
It is an excellent source of Magnesium and Zinc.
It also has a good amount of Calcium and Potassium.

Macronutrients in 14 ounces of Crackers, melba toast, wheat:

14 ounces of Crackers, melba toast, wheat 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, wheat with:

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Food Info

Nutrients in 14 ounces of Crackers, melba toast, wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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