Nutrients in 500 calories of Cracker, meal

Cracker, meal.

baked cooked

Weight per 500 Calories

Cracker, meal

131g

Cracker, meal has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

86%

500 kcal ▼

Macro Nutrients

Cracker, meal

Energy500 kcal

17.2%

Cracker, meal has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.2 g

2.3%

Cracker, meal has 2.2193211488251 g of Fat per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Cracker, meal has 0.35378590078329 g of Saturated Fat per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.051 g

3.2%

Cracker, meal has 0.050913838120104 g of Omega 3 per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.89 g

5.24%

Cracker, meal has 0.89164490861619 g of Omega 6 per 500 calories, which is 5.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cracker, meal has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate106 g

81.2%

Cracker, meal has 105.6135770235 g of Carbohydrate per 500 calories, which is 81.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.43 g

0.59%

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

Cracker, meal has 0.43080939947781 g of Sugars per 500 calories, which is 0.59% 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

Fiber3.4 g

8.93%

Cracker, meal has 3.3942558746736 g of Fiber per 500 calories, which is 8.93% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.7%

Cracker, meal has 12.140992167102 g of Protein per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cracker, meal

Vitamin A0 μg

RAE, retinol activity equivalents

Cracker, meal has 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.91 mg

75.7%

Thiamine

Cracker, meal has 0.90861618798956 mg of Vitamin B1 per 500 calories, which is 75.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.61 mg

47%

Riboflavin

Cracker, meal has 0.61096605744125 mg of Vitamin B2 per 500 calories, which is 47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.45 mg

46.6%

Niacin, nicotinic acid, niacinamide

Cracker, meal has 7.4503916449086 mg of Vitamin B3 per 500 calories, which is 46.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12%

Pantothenic acid

Cracker, meal has 0.60966057441253 mg of Vitamin B5 per 500 calories, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.051 mg

3.9%

Pyridoxine

Cracker, meal has 0.050913838120104 mg of Vitamin B6 per 500 calories, which is 3.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9178 μg

44.4%

Folates and Folic Acid

Cracker, meal has 177.54569190601 μg of Vitamin B9 per 500 calories, which is 44.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cracker, meal has 0 μg of Vitamin B12 per 500 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

Cracker, meal has 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cracker, meal has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.56 mg

3.74%

Tocopherols and Tocotrienols

Cracker, meal has 0.56135770234987 mg of Vitamin E per 500 calories, which is 3.74% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.39 μg

0.33%

Phytomenadione or phylloquinone

Cracker, meal has 0.39164490861619 μg of Vitamin K per 500 calories, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cracker, meal

Calcium30 mg

Cracker, meal has 30.026109660574 mg of Calcium per 500 calories, which is 3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.6%

Cracker, meal has 0.29373368146214 mg of Copper per 500 calories, which is 32.6% 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

Iron6.06 mg

75.7%

Cracker, meal has 6.0574412532637 mg of Iron per 500 calories, which is 75.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium31.3 mg

7.46%

Cracker, meal has 31.331592689295 mg of Magnesium per 500 calories, which is 7.46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.23 mg

53.6%

Cracker, meal has 1.2323759791123 mg of Manganese per 500 calories, which is 53.6% 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

Phosphorus136 mg

19.4%

Cracker, meal has 135.77023498695 mg of Phosphorus per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium150 mg

4.4%

Cracker, meal has 150.13054830287 mg of Potassium per 500 calories, which is 4.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium55.2 μg

100%

Cracker, meal has 55.221932114883 μg of Selenium per 500 calories, which is 100% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium21 mg

1.4%

Cracker, meal has 20.88772845953 mg of Sodium per 500 calories, which is 1.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.9 mg

8.2%

Cracker, meal has 0.90078328981723 mg of Zinc per 500 calories, which is 8.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.92 g

0.27%

Cracker, meal has 9.9216710182768 g of Water per 500 calories, which is 0.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cracker, meal:

500 calories of Cracker, meal is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It has a good amount of Vitamin B5.
It also has some Vitamin B6 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 500 calories of Cracker, meal:

500 calories of Cracker, meal has outstanding amounts of Selenium.
It is an excellent source of Copper, Iron and Manganese.
It also has a good amount of Magnesium, Phosphorus and Zinc.
This food has some Calcium and Potassium.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Cracker, meal:

500 calories of Cracker, meal has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has a good amount of Fiber.
This food has some Omega 3 and Omega 6.
While 500 calories of product has trace amounts of Fat and Saturated Fat, it has no Sugars.

Compare Cracker, meal with:

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

Food Info

Nutrients in 500 calories of Cracker, meal

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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