Food Info

Menu
Select from foods

Nutrients in 300 calories of Crackers, whole-wheat

Crackers, whole-wheat.

Weight per 300 Calories

Crackers, whole-wheat
70.3g

Crackers, whole-wheat has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
9%
28%
63%
300 kcal ▼

Macro Nutrients

Crackers, whole-wheat
Energy300 kcal
10.3%
Crackers, whole-wheat 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
Fat9.93 g
10.2%
Crackers, whole-wheat have 9.9274004683841 g of Fat per 300 calories, which is 10.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.45 g
4.53%
Crackers, whole-wheat have 1.4494145199063 g of Saturated Fat per 300 calories, which is 4.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.59 g
37%
Crackers, whole-wheat have 0.59227166276347 g of Omega 3 per 300 calories, which is 37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.3 g
25%
Crackers, whole-wheat have 4.2829039812646 g of Omega 6 per 300 calories, which is 25% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Crackers, whole-wheat 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
Carbohydrate49 g
37.6%
Crackers, whole-wheat have 48.864168618267 g of Carbohydrate per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.84 g
1.15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Crackers, whole-wheat have 0.83606557377049 g of Sugars per 300 calories, which is 1.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0 g
0%
≤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]
Crackers, whole-wheat have 0 g of Fructose per 300 calories, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.22 g
%
Crackers, whole-wheat have 0.2248243559719 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.6 g
%
Crackers, whole-wheat have 0.60421545667447 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber7.24 g
19%
Crackers, whole-wheat have 7.2365339578454 g of Fiber per 300 calories, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.43 g
13.3%
Crackers, whole-wheat have 7.4332552693208 g of Protein per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Crackers, whole-wheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Crackers, whole-wheat 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 B10.13 mg
10.7%
Thiamine
Crackers, whole-wheat have 0.12786885245902 mg of Vitamin B1 per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.015 mg
1.13%
Riboflavin
Crackers, whole-wheat have 0.014754098360656 mg of Vitamin B2 per 300 calories, which is 1.13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B33.25 mg
20.3%
Niacin, nicotinic acid, niacinamide
Crackers, whole-wheat have 3.2529274004684 mg of Vitamin B3 per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.58 mg
11.7%
Pantothenic acid
Crackers, whole-wheat have 0.58454332552693 mg of Vitamin B5 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.13 mg
10%
Pyridoxine
Crackers, whole-wheat have 0.12997658079625 mg of Vitamin B6 per 300 calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B919.7 μg
4.9%
Folates and Folic Acid
Crackers, whole-wheat have 19.672131147541 μg of Vitamin B9 per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Crackers, whole-wheat 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
Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Crackers, whole-wheat 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 D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Crackers, whole-wheat 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
Buy Vegan Vitamin D
Vitamin E0.99 mg
6.6%
Tocopherols and Tocotrienols
Crackers, whole-wheat have 0.99063231850117 mg of Vitamin E per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K19 μg
16%
Phytomenadione or phylloquinone
Crackers, whole-wheat have 19.110070257611 μg of Vitamin K per 300 calories, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, whole-wheat
Calcium25.3 mg
2.53%
Crackers, whole-wheat have 25.292740046838 mg of Calcium per 300 calories, which is 2.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.3 mg
32.8%
Crackers, whole-wheat have 0.29508196721311 mg of Copper per 300 calories, which is 32.8% 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
Iron2.35 mg
29.3%
Crackers, whole-wheat have 2.3466042154567 mg of Iron per 300 calories, which is 29.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium77.3 mg
18.4%
Crackers, whole-wheat have 77.28337236534 mg of Magnesium per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.5 mg
65.7%
Crackers, whole-wheat have 1.511943793911 mg of Manganese per 300 calories, which is 65.7% 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
Phosphorus233 mg
33.2%
Crackers, whole-wheat have 232.55269320843 mg of Phosphorus per 300 calories, which is 33.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium242 mg
7.13%
Crackers, whole-wheat have 242.3887587822 mg of Potassium per 300 calories, which is 7.13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.1 μg
13%
Crackers, whole-wheat have 7.096018735363 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium562 mg
37.5%
Crackers, whole-wheat have 562.06088992974 mg of Sodium per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.85 mg
16.8%
Crackers, whole-wheat have 1.847775175644 mg of Zinc per 300 calories, which is 16.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.07 g
0.056%
Crackers, whole-wheat have 2.0655737704918 g of Water per 300 calories, which is 0.056% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Crackers, whole-wheat:
Minerals in 300 calories of Crackers, whole-wheat:
Macronutrients in 300 calories of Crackers, whole-wheat:



Compare Crackers, whole-wheat with: