Nutrients in 5 ounces of Cracker, meal

Cracker, meal.

baked cooked

Macros Ratio

Protein Fat Carbs

10%

86%

5 oz ▼

Macro Nutrients

Cracker, meal

Energy543 kcal

18.7%

Cracker, meal has 542.892925 kcal of Energy per 5 ounces, which is 18.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.4 g

2.5%

Cracker, meal has 2.4097075 g of Fat per 5 ounces, which is 2.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.38 g

1.2%

Cracker, meal has 0.384135725 g of Saturated Fat per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.055 g

3.46%

Cracker, meal has 0.055281525 g of Omega 3 per 5 ounces, which is 3.46% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.97 g

5.7%

Cracker, meal has 0.968135425 g of Omega 6 per 5 ounces, which is 5.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cracker, meal has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate115 g

88.2%

Cracker, meal has 114.6737275 g of Carbohydrate per 5 ounces, which is 88.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.47 g

0.65%

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

Cracker, meal has 0.46776675 g of Sugars per 5 ounces, which is 0.65% 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

Fiber3.7 g

9.7%

Cracker, meal has 3.685435 g of Fiber per 5 ounces, which is 9.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23.5%

Cracker, meal has 13.1825175 g of Protein per 5 ounces, which is 23.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cracker, meal

Vitamin A0 μg

RAE, retinol activity equivalents

Cracker, meal has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.99 mg

82.2%

Thiamine

Cracker, meal has 0.9865626 mg of Vitamin B1 per 5 ounces, which is 82.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.66 mg

51%

Riboflavin

Cracker, meal has 0.6633783 mg of Vitamin B2 per 5 ounces, which is 51% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B38.1 mg

50.6%

Niacin, nicotinic acid, niacinamide

Cracker, meal has 8.089529825 mg of Vitamin B3 per 5 ounces, which is 50.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.66 mg

13.2%

Pantothenic acid

Cracker, meal has 0.661960825 mg of Vitamin B5 per 5 ounces, which is 13.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.055 mg

4.25%

Pyridoxine

Cracker, meal has 0.055281525 mg of Vitamin B6 per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9193 μg

48%

Folates and Folic Acid

Cracker, meal has 192.7766 μg of Vitamin B9 per 5 ounces, which is 48% 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 5 ounces, 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

Cracker, meal has 0 mg of Vitamin C per 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.61 mg

4.06%

Tocopherols and Tocotrienols

Cracker, meal has 0.60951425 mg of Vitamin E per 5 ounces, which is 4.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.43 μg

0.35%

Phytomenadione or phylloquinone

Cracker, meal has 0.4252425 μg of Vitamin K per 5 ounces, which is 0.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cracker, meal

Calcium32.6 mg

3.26%

Cracker, meal has 32.601925 mg of Calcium per 5 ounces, which is 3.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.4%

Cracker, meal has 0.318931875 mg of Copper per 5 ounces, which is 35.4% 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

Iron6.58 mg

82.2%

Cracker, meal has 6.577084 mg of Iron per 5 ounces, which is 82.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium34 mg

8.1%

Cracker, meal has 34.0194 mg of Magnesium per 5 ounces, which is 8.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.34 mg

58%

Cracker, meal has 1.3380964 mg of Manganese per 5 ounces, which is 58% 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

Phosphorus147 mg

21%

Cracker, meal has 147.4174 mg of Phosphorus per 5 ounces, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium163 mg

4.8%

Cracker, meal has 163.009625 mg of Potassium per 5 ounces, which is 4.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium60 μg

109%

Cracker, meal has 59.9591925 μg of Selenium per 5 ounces, which is 109% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium22.7 mg

1.5%

Cracker, meal has 22.6796 mg of Sodium per 5 ounces, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.98 mg

8.9%

Cracker, meal has 0.97805775 mg of Zinc per 5 ounces, which is 8.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water10.8 g

0.29%

Cracker, meal has 10.77281 g of Water per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Cracker, meal:

5 ounces of Cracker, meal has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B9.
It also has a good amount of Vitamin B5.
This food has some Vitamin B6 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 5 ounces of Cracker, meal:

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

Macronutrients in 5 ounces of Cracker, meal:

5 ounces 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 Fat, Omega 3 and Omega 6.
While 5 ounces of product has trace amounts of 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 5 ounces of Cracker, meal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Cracker, meal with: