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Nutrients in 300 calories of Crackers, rye, wafers, plain

Crackers, rye, wafers, plain.

Weight per 300 Calories

Crackers, rye, wafers, plain
89.8g

Crackers, rye, wafers, plain has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
10%
2%
88%
300 kcal ▼

Macro Nutrients

Crackers, rye, wafers, plain
Energy300 kcal
10.3%
Crackers, rye, wafers, plain 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
Fat0.81 g
0.83%
Crackers, rye, wafers, plain have 0.80838323353293 g of Fat per 300 calories, which is 0.83% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.097 g
0.3%
Crackers, rye, wafers, plain have 0.097005988023952 g of Saturated Fat per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.043 g
2.7%
Crackers, rye, wafers, plain have 0.04311377245509 g of Omega 3 per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.31 g
1.84%
Crackers, rye, wafers, plain have 0.31347305389222 g of Omega 6 per 300 calories, which is 1.84% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Crackers, rye, wafers, plain 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
Carbohydrate72.2 g
55.6%
Crackers, rye, wafers, plain have 72.215568862275 g of Carbohydrate per 300 calories, which is 55.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.91 g
1.25%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Crackers, rye, wafers, plain have 0.90718562874251 g of Sugars per 300 calories, which is 1.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber20.6 g
54%
Crackers, rye, wafers, plain have 20.568862275449 g of Fiber per 300 calories, which is 54% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.62 g
15.4%
Crackers, rye, wafers, plain have 8.622754491018 g of Protein per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, rye, wafers, plain
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Crackers, rye, wafers, plain 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
Buy Preformed Vegan Vitamin A
Vitamin B10.38 mg
32%
Thiamine
Crackers, rye, wafers, plain have 0.38353293413174 mg of Vitamin B1 per 300 calories, which is 32% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg
20%
Riboflavin
Crackers, rye, wafers, plain have 0.25958083832335 mg of Vitamin B2 per 300 calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.42 mg
8.88%
Niacin, nicotinic acid, niacinamide
Crackers, rye, wafers, plain have 1.4200598802395 mg of Vitamin B3 per 300 calories, which is 8.88% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.51 mg
10.2%
Pantothenic acid
Crackers, rye, wafers, plain have 0.51107784431138 mg of Vitamin B5 per 300 calories, which is 10.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg
18.7%
Pyridoxine
Crackers, rye, wafers, plain have 0.24341317365269 mg of Vitamin B6 per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B940.4 μg
10%
Folates and Folic Acid
Crackers, rye, wafers, plain have 40.419161676647 μg of Vitamin B9 per 300 calories, which is 10% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Crackers, rye, wafers, plain 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 C0.09 mg
0.1%
Ascorbic acid
Crackers, rye, wafers, plain have 0.089820359281437 mg of Vitamin C per 300 calories, which is 0.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Crackers, rye, wafers, plain have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.72 mg
4.8%
Tocopherols and Tocotrienols
Crackers, rye, wafers, plain have 0.7185628742515 mg of Vitamin E per 300 calories, which is 4.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.1 μg
4.27%
Phytomenadione or phylloquinone
Crackers, rye, wafers, plain have 5.1197604790419 μg of Vitamin K per 300 calories, which is 4.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, rye, wafers, plain
Calcium36 mg
3.6%
Crackers, rye, wafers, plain have 35.928143712575 mg of Calcium per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.41 mg
46%
Crackers, rye, wafers, plain have 0.41407185628743 mg of Copper per 300 calories, which is 46% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.34 mg
66.7%
Crackers, rye, wafers, plain have 5.3353293413174 mg of Iron per 300 calories, which is 66.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium109 mg
26%
Crackers, rye, wafers, plain have 108.68263473054 mg of Magnesium per 300 calories, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.8 mg
210%
Crackers, rye, wafers, plain have 4.8197604790419 mg of Manganese per 300 calories, which is 210% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus300 mg
43%
Crackers, rye, wafers, plain have 300 mg of Phosphorus per 300 calories, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium445 mg
13%
Crackers, rye, wafers, plain have 444.61077844311 mg of Potassium per 300 calories, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium21.4 μg
39%
Crackers, rye, wafers, plain have 21.377245508982 μg of Selenium per 300 calories, which is 39% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium500 mg
33.4%
Crackers, rye, wafers, plain have 500.2994011976 mg of Sodium per 300 calories, which is 33.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.5 mg
23%
Crackers, rye, wafers, plain have 2.5149700598802 mg of Zinc per 300 calories, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.5 g
0.12%
Crackers, rye, wafers, plain have 4.4910179640719 g of Water per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Crackers, rye, wafers, plain:
Minerals in 300 calories of Crackers, rye, wafers, plain:
Macronutrients in 300 calories of Crackers, rye, wafers, plain:



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