Nutrients in 5 ounces of Crackers, rye, wafers, plain

Crackers, rye, wafers, plain.

baked cooked

Macros Ratio

Protein Fat Carbs

10%

88%

5 oz ▼

Macro Nutrients

Crackers, rye, wafers, plain

Energy473 kcal

16.3%

Crackers, rye, wafers, plain have 473.43665 kcal of Energy per 5 ounces, which is 16.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.28 g

1.3%

Crackers, rye, wafers, plain have 1.2757275 g of Fat per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.48%

Crackers, rye, wafers, plain have 0.1530873 g of Saturated Fat per 5 ounces, which is 0.48% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.068 g

4.25%

Crackers, rye, wafers, plain have 0.0680388 g of Omega 3 per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.49 g

2.9%

Crackers, rye, wafers, plain have 0.494698775 g of Omega 6 per 5 ounces, which is 2.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, rye, wafers, plain have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate114 g

87.7%

Crackers, rye, wafers, plain have 113.96499 g of Carbohydrate per 5 ounces, which is 87.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.43 g

1.97%

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

Crackers, rye, wafers, plain have 1.43164975 g of Sugars per 5 ounces, which is 1.97% 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

Fiber32.5 g

85.4%

Crackers, rye, wafers, plain have 32.4601775 g of Fiber per 5 ounces, which is 85.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.6 g

24.3%

Crackers, rye, wafers, plain have 13.60776 g of Protein per 5 ounces, which is 24.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, rye, wafers, plain

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, rye, wafers, plain have 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
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Vitamin B10.61 mg

50.4%

Thiamine

Crackers, rye, wafers, plain have 0.605261825 mg of Vitamin B1 per 5 ounces, which is 50.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg

31.5%

Riboflavin

Crackers, rye, wafers, plain have 0.409650275 mg of Vitamin B2 per 5 ounces, which is 31.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.24 mg

14%

Niacin, nicotinic acid, niacinamide

Crackers, rye, wafers, plain have 2.241027975 mg of Vitamin B3 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg

16%

Pantothenic acid

Crackers, rye, wafers, plain have 0.806543275 mg of Vitamin B5 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29.5%

Pyridoxine

Crackers, rye, wafers, plain have 0.384135725 mg of Vitamin B6 per 5 ounces, which is 29.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.8 μg

16%

Folates and Folic Acid

Crackers, rye, wafers, plain have 63.786375 μg of Vitamin B9 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, rye, wafers, plain have 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
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Vitamin C0.14 mg

0.16%

Ascorbic acid

Crackers, rye, wafers, plain have 0.1417475 mg of Vitamin C per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Crackers, rye, wafers, plain have 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
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Vitamin E1.13 mg

7.56%

Tocopherols and Tocotrienols

Crackers, rye, wafers, plain have 1.13398 mg of Vitamin E per 5 ounces, which is 7.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.08 μg

6.73%

Phytomenadione or phylloquinone

Crackers, rye, wafers, plain have 8.0796075 μg of Vitamin K per 5 ounces, which is 6.73% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, rye, wafers, plain

Calcium56.7 mg

5.67%

Crackers, rye, wafers, plain have 56.699 mg of Calcium per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.65 mg

72.6%

Crackers, rye, wafers, plain have 0.653455975 mg of Copper per 5 ounces, which is 72.6% 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

Iron8.4 mg

105%

Crackers, rye, wafers, plain have 8.4198015 mg of Iron per 5 ounces, which is 105% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium172 mg

41%

Crackers, rye, wafers, plain have 171.514475 mg of Magnesium per 5 ounces, which is 41% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.6 mg

331%

Crackers, rye, wafers, plain have 7.60617085 mg of Manganese per 5 ounces, which is 331% 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

Phosphorus473 mg

67.6%

Crackers, rye, wafers, plain have 473.43665 mg of Phosphorus per 5 ounces, which is 67.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium702 mg

20.6%

Crackers, rye, wafers, plain have 701.650125 mg of Potassium per 5 ounces, which is 20.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium33.7 μg

61.3%

Crackers, rye, wafers, plain have 33.735905 μg of Selenium per 5 ounces, which is 61.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium790 mg

52.6%

Crackers, rye, wafers, plain have 789.533575 mg of Sodium per 5 ounces, which is 52.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.97 mg

36%

Crackers, rye, wafers, plain have 3.96893 mg of Zinc per 5 ounces, which is 36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.1 g

0.19%

Crackers, rye, wafers, plain have 7.087375 g of Water per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Crackers, rye, wafers, plain:

5 ounces of Crackers, rye, wafers, plain is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B6.
It has a good amount of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Crackers, rye, wafers, plain:

5 ounces of Crackers, rye, wafers, plain has outstanding amounts of Iron and Manganese.
It is an excellent source of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc.
It also has some Calcium.

Macronutrients in 5 ounces of Crackers, rye, wafers, plain:

5 ounces of Crackers, rye, wafers, plain has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has some Omega 3 and Omega 6.
While 5 ounces of product has trace amounts of Fat and Sugars, it has no Saturated Fat.

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Food Info

Nutrients in 5 ounces of Crackers, rye, wafers, plain

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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