Nutrients in 300 calories of Crackers, whole-wheat, low salt

Crackers, whole-wheat, low salt.

baked cooked

Weight per 300 Calories

Crackers, whole-wheat, low salt

67.7g

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

Macros Ratio

Protein Fat Carbs

33%

59%

300 kcal ▼

Macro Nutrients

Crackers, whole-wheat, low salt

Energy300 kcal

10.3%

Crackers, whole-wheat, low salt 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

Fat11.6 g

12%

Crackers, whole-wheat, low salt have 11.647855530474 g of Fat per 300 calories, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.3 g

7.2%

Crackers, whole-wheat, low salt have 2.2977426636569 g of Saturated Fat per 300 calories, which is 7.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.25 g

16%

Crackers, whole-wheat, low salt have 0.25462753950339 g of Omega 3 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.2 g

24.8%

Crackers, whole-wheat, low salt have 4.210835214447 g of Omega 6 per 300 calories, which is 24.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, whole-wheat, low salt 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

Carbohydrate46.5 g

35.7%

Crackers, whole-wheat, low salt have 46.455981941309 g of Carbohydrate per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.25 g

0.35%

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

Crackers, whole-wheat, low salt have 0.25056433408578 g of Sugars per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber7.1 g

18.7%

Crackers, whole-wheat, low salt have 7.1106094808126 g of Fiber per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.96 g

10.6%

Crackers, whole-wheat, low salt have 5.9593679458239 g of Protein per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Crackers, whole-wheat, low salt

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, whole-wheat, low salt 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 B10.14 mg

11.3%

Thiamine

Crackers, whole-wheat, low salt have 0.13611738148984 mg of Vitamin B1 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.068 mg

5.2%

Riboflavin

Crackers, whole-wheat, low salt have 0.067720090293454 mg of Vitamin B2 per 300 calories, which is 5.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.06 mg

19%

Niacin, nicotinic acid, niacinamide

Crackers, whole-wheat, low salt have 3.0602708803612 mg of Vitamin B3 per 300 calories, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.55 mg

11%

Pantothenic acid

Crackers, whole-wheat, low salt have 0.55056433408578 mg of Vitamin B5 per 300 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.12 mg

9.53%

Pyridoxine

Crackers, whole-wheat, low salt have 0.12392776523702 mg of Vitamin B6 per 300 calories, which is 9.53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B919 μg

4.74%

Folates and Folic Acid

Crackers, whole-wheat, low salt have 18.961625282167 μg of Vitamin B9 per 300 calories, which is 4.74% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, whole-wheat, low salt 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

Ascorbic acid

Crackers, whole-wheat, low salt 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

Calciferol, cholecalciferol, ergocalciferol

Crackers, whole-wheat, low salt 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 E0.58 mg

3.9%

Tocopherols and Tocotrienols

Crackers, whole-wheat, low salt have 0.5823927765237 mg of Vitamin E per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.62 μg

4.7%

Phytomenadione or phylloquinone

Crackers, whole-wheat, low salt have 5.6207674943567 μg of Vitamin K per 300 calories, which is 4.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, whole-wheat, low salt

Calcium34 mg

3.4%

Crackers, whole-wheat, low salt have 33.860045146727 mg of Calcium per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.4%

Crackers, whole-wheat, low salt have 0.30067720090293 mg of Copper per 300 calories, which is 33.4% 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

Iron2.1 mg

26%

Crackers, whole-wheat, low salt have 2.0857787810384 mg of Iron per 300 calories, which is 26% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium67 mg

16%

Crackers, whole-wheat, low salt have 67.042889390519 mg of Magnesium per 300 calories, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.52 mg

66%

Crackers, whole-wheat, low salt have 1.5216704288939 mg of Manganese per 300 calories, which is 66% 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

Phosphorus200 mg

28.5%

Crackers, whole-wheat, low salt have 199.77426636569 mg of Phosphorus per 300 calories, which is 28.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium201 mg

5.9%

Crackers, whole-wheat, low salt have 201.12866817156 mg of Potassium per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.95 μg

18%

Crackers, whole-wheat, low salt have 9.9548532731377 μg of Selenium per 300 calories, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium126 mg

8.4%

Crackers, whole-wheat, low salt have 125.95936794582 mg of Sodium per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.46 mg

13.2%

Crackers, whole-wheat, low salt have 1.4559819413093 mg of Zinc per 300 calories, which is 13.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.83 g

0.049%

Crackers, whole-wheat, low salt have 1.8284424379233 g of Water per 300 calories, which is 0.049% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Crackers, whole-wheat, low salt:

300 calories of Crackers, whole-wheat, low salt has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has some Vitamin B2, Vitamin B9, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Crackers, whole-wheat, low salt:

300 calories of Crackers, whole-wheat, low salt is an excellent source of Copper, Iron, Manganese and Phosphorus.
It has a good amount of Magnesium, Selenium, Sodium and Zinc.
It also has some Calcium and Potassium.

Macronutrients in 300 calories of Crackers, whole-wheat, low salt:

300 calories of Crackers, whole-wheat, low salt is an excellent source of Omega 6 and Carbohydrate.
It has a good amount of Fat, Saturated Fat, Omega 3, Fiber and Protein.
It has no Sugars.

Compare Crackers, whole-wheat, low salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Crackers, whole-wheat, low salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Crackers, whole-wheat, low salt with: