Nutrients in 300 calories of Crackers, whole-wheat, reduced fat

Crackers, whole-wheat, reduced fat.

baked cooked

Weight per 300 Calories

Crackers, whole-wheat, reduced fat

72g

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

Macros Ratio

Protein Fat Carbs

11%

16%

73%

300 kcal ▼

Macro Nutrients

Crackers, whole-wheat, reduced fat

Energy300 kcal

10.3%

Crackers, whole-wheat, reduced fat 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

Fat5.47 g

5.64%

Crackers, whole-wheat, reduced fat have 5.4735576923077 g of Fat per 300 calories, which is 5.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.77 g

2.4%

Crackers, whole-wheat, reduced fat have 0.76947115384615 g of Saturated Fat per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.29 g

18%

Crackers, whole-wheat, reduced fat have 0.28701923076923 g of Omega 3 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.3 g

13.4%

Crackers, whole-wheat, reduced fat have 2.2817307692308 g of Omega 6 per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, whole-wheat, reduced fat 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

Carbohydrate54.5 g

42%

Crackers, whole-wheat, reduced fat have 54.461538461538 g of Carbohydrate per 300 calories, which is 42% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.88 g

1.2%

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

Crackers, whole-wheat, reduced fat have 0.87980769230769 g of Sugars per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤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, reduced fat 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

Glucose0.23 g

Crackers, whole-wheat, reduced fat have 0.23076923076923 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.65 g

Crackers, whole-wheat, reduced fat have 0.64903846153846 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.86 g

20.7%

Crackers, whole-wheat, reduced fat have 7.8605769230769 g of Fiber per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.18 g

14.6%

Crackers, whole-wheat, reduced fat have 8.1778846153846 g of Protein per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, whole-wheat, reduced fat

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, whole-wheat, reduced fat 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 B10.13 mg

11%

Thiamine

Crackers, whole-wheat, reduced fat have 0.13341346153846 mg of Vitamin B1 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.016 mg

1.22%

Riboflavin

Crackers, whole-wheat, reduced fat have 0.015865384615385 mg of Vitamin B2 per 300 calories, which is 1.22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.77 mg

23.6%

Niacin, nicotinic acid, niacinamide

Crackers, whole-wheat, reduced fat have 3.7680288461538 mg of Vitamin B3 per 300 calories, which is 23.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.65 mg

13%

Pantothenic acid

Crackers, whole-wheat, reduced fat have 0.65048076923077 mg of Vitamin B5 per 300 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

11%

Pyridoxine

Crackers, whole-wheat, reduced fat have 0.14206730769231 mg of Vitamin B6 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B921.6 μg

5.4%

Folates and Folic Acid

Crackers, whole-wheat, reduced fat have 21.634615384615 μg of Vitamin B9 per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat 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, reduced fat 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 E0.78 mg

5.2%

Tocopherols and Tocotrienols

Crackers, whole-wheat, reduced fat have 0.77884615384615 mg of Vitamin E per 300 calories, which is 5.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9 μg

7.5%

Phytomenadione or phylloquinone

Crackers, whole-wheat, reduced fat have 9.0144230769231 μg of Vitamin K per 300 calories, which is 7.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, whole-wheat, reduced fat

Calcium28 mg

2.8%

Crackers, whole-wheat, reduced fat have 28.125 mg of Calcium per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

36%

Crackers, whole-wheat, reduced fat have 0.32235576923077 mg of Copper per 300 calories, which is 36% 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

Iron2.57 mg

32%

Crackers, whole-wheat, reduced fat have 2.5673076923077 mg of Iron per 300 calories, which is 32% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium86.5 mg

20.6%

Crackers, whole-wheat, reduced fat have 86.538461538462 mg of Magnesium per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.65 mg

71.6%

Crackers, whole-wheat, reduced fat have 1.6478365384615 mg of Manganese per 300 calories, which is 71.6% 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

Phosphorus263 mg

37.5%

Crackers, whole-wheat, reduced fat have 262.5 mg of Phosphorus per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium269 mg

7.9%

Crackers, whole-wheat, reduced fat have 268.99038461538 mg of Potassium per 300 calories, which is 7.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18.5%

Crackers, whole-wheat, reduced fat have 10.168269230769 μg of Selenium per 300 calories, which is 18.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium537 mg

36%

Crackers, whole-wheat, reduced fat have 537.25961538462 mg of Sodium per 300 calories, which is 36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.16 mg

19.6%

Crackers, whole-wheat, reduced fat have 2.15625 mg of Zinc per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.87 g

0.05%

Crackers, whole-wheat, reduced fat have 1.8677884615385 g of Water per 300 calories, which is 0.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Crackers, whole-wheat, reduced fat:

300 calories of Crackers, whole-wheat, reduced fat is an excellent source of Vitamin B3.
It has a good amount of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K.
It also has some Vitamin B9 and Vitamin E.
While 300 calories of product has trace amounts of Vitamin B2, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Crackers, whole-wheat, reduced fat:

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

Macronutrients in 300 calories of Crackers, whole-wheat, reduced fat:

300 calories of Crackers, whole-wheat, reduced fat is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3, Omega 6 and Protein.
It also has some Fat and Saturated Fat.
While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Crackers, whole-wheat, reduced fat with:

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

Food Info

Nutrients in 300 calories of Crackers, whole-wheat, reduced fat

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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