Nutrients in 300 calories of Crackers, melba toast, rye (includes pumpernickel)

Crackers, melba toast, rye (includes pumpernickel).

baked cooked

Weight per 300 Calories

Crackers, melba toast, rye (includes pumpernickel)

77g

Crackers, melba toast, rye (includes pumpernickel) has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

80%

300 kcal ▼

Macro Nutrients

Crackers, melba toast, rye (includes pumpernickel)

Energy300 kcal

10.3%

Crackers, melba toast, rye (includes pumpernickel) have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.62 g

2.7%

Crackers, melba toast, rye (includes pumpernickel) have 2.6221079691517 g of Fat per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Crackers, melba toast, rye (includes pumpernickel) have 0.34935732647815 g of Saturated Fat per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.082 g

5.1%

Crackers, melba toast, rye (includes pumpernickel) have 0.081748071979434 g of Omega 3 per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.96 g

5.63%

Crackers, melba toast, rye (includes pumpernickel) have 0.95706940874036 g of Omega 6 per 300 calories, which is 5.63% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, melba toast, rye (includes pumpernickel) have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate59.6 g

46%

Crackers, melba toast, rye (includes pumpernickel) have 59.614395886889 g of Carbohydrate per 300 calories, which is 46% 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

Fiber6.17 g

16.2%

Crackers, melba toast, rye (includes pumpernickel) have 6.1696658097686 g of Fiber per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.95 g

16%

Crackers, melba toast, rye (includes pumpernickel) have 8.9460154241645 g of Protein per 300 calories, which is 16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, melba toast, rye (includes pumpernickel)

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, melba toast, rye (includes pumpernickel) have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

30.4%

Thiamine

Crackers, melba toast, rye (includes pumpernickel) have 0.36478149100257 mg of Vitamin B1 per 300 calories, which is 30.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Crackers, melba toast, rye (includes pumpernickel) have 0.21902313624679 mg of Vitamin B2 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.64 mg

22.7%

Niacin, nicotinic acid, niacinamide

Crackers, melba toast, rye (includes pumpernickel) have 3.6385604113111 mg of Vitamin B3 per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.37 mg

7.47%

Pantothenic acid

Crackers, melba toast, rye (includes pumpernickel) have 0.373264781491 mg of Vitamin B5 per 300 calories, which is 7.47% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.066 mg

5.1%

Pyridoxine

Crackers, melba toast, rye (includes pumpernickel) have 0.066323907455013 mg of Vitamin B6 per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B965.6 μg

16.4%

Folates and Folic Acid

Crackers, melba toast, rye (includes pumpernickel) have 65.552699228792 μg of Vitamin B9 per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, melba toast, rye (includes pumpernickel) have 0 μg of Vitamin B12 per 300 calories, 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, rye (includes pumpernickel) have 0 mg of Vitamin C per 300 calories, 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, rye (includes pumpernickel)

Calcium60 mg

Crackers, melba toast, rye (includes pumpernickel) have 60.154241645244 mg of Calcium per 300 calories, which is 6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34.4%

Crackers, melba toast, rye (includes pumpernickel) have 0.30925449871465 mg of Copper per 300 calories, which is 34.4% 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

Iron2.84 mg

35.5%

Crackers, melba toast, rye (includes pumpernickel) have 2.8380462724936 mg of Iron per 300 calories, which is 35.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium30 mg

7.16%

Crackers, melba toast, rye (includes pumpernickel) have 30.077120822622 mg of Magnesium per 300 calories, which is 7.16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.57 mg

24.7%

Crackers, melba toast, rye (includes pumpernickel) have 0.56915167095116 mg of Manganese per 300 calories, which is 24.7% 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

Phosphorus141 mg

20%

Crackers, melba toast, rye (includes pumpernickel) have 141.13110539846 mg of Phosphorus per 300 calories, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium149 mg

4.38%

Crackers, melba toast, rye (includes pumpernickel) have 148.84318766067 mg of Potassium per 300 calories, which is 4.38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium30 μg

54.3%

Crackers, melba toast, rye (includes pumpernickel) have 29.845758354756 μg of Selenium per 300 calories, which is 54.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium693 mg

46.2%

Crackers, melba toast, rye (includes pumpernickel) have 693.31619537275 mg of Sodium per 300 calories, which is 46.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.05 mg

9.53%

Crackers, melba toast, rye (includes pumpernickel) have 1.0488431876607 mg of Zinc per 300 calories, which is 9.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.78 g

0.1%

Crackers, melba toast, rye (includes pumpernickel) have 3.7789203084833 g of Water per 300 calories, which is 0.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Crackers, melba toast, rye (includes pumpernickel):

300 calories of Crackers, melba toast, rye (includes pumpernickel) is an excellent source of Vitamin B1 and Vitamin B3.
It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B9.
It also has some Vitamin B6.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 300 calories of Crackers, melba toast, rye (includes pumpernickel):

300 calories of Crackers, melba toast, rye (includes pumpernickel) is an excellent source of Copper, Iron, Manganese, Phosphorus, Selenium and Sodium.
It has a good amount of Magnesium and Zinc.
It also has some Calcium and Potassium.

Macronutrients in 300 calories of Crackers, melba toast, rye (includes pumpernickel):

300 calories of Crackers, melba toast, rye (includes pumpernickel) is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Fat, Omega 3 and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Crackers, melba toast, rye (includes pumpernickel) with:

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Food Info

Nutrients in 300 calories of Crackers, melba toast, rye (includes pumpernickel)

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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