Nutrients in 500 calories of Crackers, whole-wheat, low salt

Crackers, whole-wheat, low salt.

baked cooked

Weight per 500 Calories

Crackers, whole-wheat, low salt

113g

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

Macros Ratio

Protein Fat Carbs

33%

59%

500 kcal ▼

Macro Nutrients

Crackers, whole-wheat, low salt

Energy500 kcal

17.2%

Crackers, whole-wheat, low salt have 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

Fat19.4 g

20%

Crackers, whole-wheat, low salt have 19.41309255079 g of Fat per 500 calories, which is 20% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.83 g

12%

Crackers, whole-wheat, low salt have 3.8295711060948 g of Saturated Fat per 500 calories, which is 12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.42 g

26.5%

Crackers, whole-wheat, low salt have 0.42437923250564 g of Omega 3 per 500 calories, which is 26.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 67 g

41.3%

Crackers, whole-wheat, low salt have 7.0180586907449 g of Omega 6 per 500 calories, which is 41.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate77.4 g

59.6%

Crackers, whole-wheat, low salt have 77.426636568849 g of Carbohydrate per 500 calories, which is 59.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.42 g

0.58%

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

Crackers, whole-wheat, low salt have 0.4176072234763 g of Sugars per 500 calories, which is 0.58% 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

Fiber12 g

31%

Crackers, whole-wheat, low salt have 11.851015801354 g of Fiber per 500 calories, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.93 g

17.7%

Crackers, whole-wheat, low salt have 9.9322799097065 g of Protein per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Crackers, whole-wheat, low salt have 0.22686230248307 mg of Vitamin B1 per 500 calories, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.7%

Riboflavin

Crackers, whole-wheat, low salt have 0.11286681715576 mg of Vitamin B2 per 500 calories, which is 8.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.1 mg

32%

Niacin, nicotinic acid, niacinamide

Crackers, whole-wheat, low salt have 5.1004514672686 mg of Vitamin B3 per 500 calories, which is 32% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.92 mg

18.4%

Pantothenic acid

Crackers, whole-wheat, low salt have 0.9176072234763 mg of Vitamin B5 per 500 calories, which is 18.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg

16%

Pyridoxine

Crackers, whole-wheat, low salt have 0.20654627539503 mg of Vitamin B6 per 500 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.6 μg

7.9%

Folates and Folic Acid

Crackers, whole-wheat, low salt have 31.602708803612 μg of Vitamin B9 per 500 calories, which is 7.9% 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 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

Crackers, whole-wheat, low salt have 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

Crackers, whole-wheat, low salt have 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 E0.97 mg

6.47%

Tocopherols and Tocotrienols

Crackers, whole-wheat, low salt have 0.9706546275395 mg of Vitamin E per 500 calories, which is 6.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.37 μg

7.8%

Phytomenadione or phylloquinone

Crackers, whole-wheat, low salt have 9.3679458239278 μg of Vitamin K per 500 calories, which is 7.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, whole-wheat, low salt

Calcium56.4 mg

5.64%

Crackers, whole-wheat, low salt have 56.433408577878 mg of Calcium per 500 calories, which is 5.64% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55.7%

Crackers, whole-wheat, low salt have 0.50112866817156 mg of Copper per 500 calories, which is 55.7% 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

Iron3.48 mg

43.5%

Crackers, whole-wheat, low salt have 3.4762979683973 mg of Iron per 500 calories, which is 43.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium112 mg

26.6%

Crackers, whole-wheat, low salt have 111.7381489842 mg of Magnesium per 500 calories, which is 26.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.54 mg

110%

Crackers, whole-wheat, low salt have 2.5361173814898 mg of Manganese per 500 calories, which is 110% 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

Phosphorus333 mg

47.6%

Crackers, whole-wheat, low salt have 332.95711060948 mg of Phosphorus per 500 calories, which is 47.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium335 mg

9.86%

Crackers, whole-wheat, low salt have 335.2144469526 mg of Potassium per 500 calories, which is 9.86% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16.6 μg

30%

Crackers, whole-wheat, low salt have 16.591422121896 μg of Selenium per 500 calories, which is 30% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium210 mg

14%

Crackers, whole-wheat, low salt have 209.93227990971 mg of Sodium per 500 calories, which is 14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.43 mg

22%

Crackers, whole-wheat, low salt have 2.4266365688488 mg of Zinc per 500 calories, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.05 g

0.082%

Crackers, whole-wheat, low salt have 3.0474040632054 g of Water per 500 calories, which is 0.082% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Crackers, whole-wheat, low salt:

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

Minerals in 500 calories of Crackers, whole-wheat, low salt:

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

Macronutrients in 500 calories of Crackers, whole-wheat, low salt:

500 calories of Crackers, whole-wheat, low salt is an excellent source of Fat, Omega 3, Omega 6, Carbohydrate and Fiber.
It has a good amount of Saturated Fat 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 500 calories of Crackers, whole-wheat, low salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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