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

Crackers, rye, wafers, seasoned.

baked cooked

Macros Ratio

Protein Fat Carbs

20%

71%

5 oz ▼

Macro Nutrients

Crackers, rye, wafers, seasoned

Energy540 kcal

18.6%

Crackers, rye, wafers, seasoned have 540.057975 kcal of Energy per 5 ounces, which is 18.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13 g

13.4%

Crackers, rye, wafers, seasoned have 13.04077 g of Fat per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.82 g

5.7%

Crackers, rye, wafers, seasoned have 1.824290325 g of Saturated Fat per 5 ounces, which is 5.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.45 g

28%

Crackers, rye, wafers, seasoned have 0.45075705 g of Omega 3 per 5 ounces, which is 28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.65 g

27.4%

Crackers, rye, wafers, seasoned have 4.653570425 g of Omega 6 per 5 ounces, which is 27.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, rye, wafers, seasoned 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

Carbohydrate105 g

80.5%

Crackers, rye, wafers, seasoned have 104.609655 g of Carbohydrate per 5 ounces, which is 80.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber29.6 g

78%

Crackers, rye, wafers, seasoned have 29.6252275 g of Fiber per 5 ounces, which is 78% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.8 g

22.8%

Crackers, rye, wafers, seasoned have 12.757275 g of Protein per 5 ounces, which is 22.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, rye, wafers, seasoned

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, rye, wafers, seasoned 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 B10.45 mg

37.3%

Thiamine

Crackers, rye, wafers, seasoned have 0.4479221 mg of Vitamin B1 per 5 ounces, which is 37.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg

24.3%

Riboflavin

Crackers, rye, wafers, seasoned have 0.316096925 mg of Vitamin B2 per 5 ounces, which is 24.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.5 mg

22%

Niacin, nicotinic acid, niacinamide

Crackers, rye, wafers, seasoned have 3.50683315 mg of Vitamin B3 per 5 ounces, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.79 mg

16%

Pantothenic acid

Crackers, rye, wafers, seasoned have 0.79095105 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 B60.27 mg

20.7%

Pyridoxine

Crackers, rye, wafers, seasoned have 0.26932025 mg of Vitamin B6 per 5 ounces, which is 20.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B973.7 μg

18.4%

Folates and Folic Acid

Crackers, rye, wafers, seasoned have 73.7087 μg of Vitamin B9 per 5 ounces, which is 18.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, rye, wafers, seasoned 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, seasoned 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 D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Crackers, rye, wafers, seasoned

Calcium62.4 mg

6.24%

Crackers, rye, wafers, seasoned have 62.3689 mg of Calcium per 5 ounces, which is 6.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.7 mg

78%

Crackers, rye, wafers, seasoned have 0.701650125 mg of Copper per 5 ounces, which is 78% 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

Iron4.3 mg

54%

Crackers, rye, wafers, seasoned have 4.309124 mg of Iron per 5 ounces, which is 54% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium150 mg

35.8%

Crackers, rye, wafers, seasoned have 150.25235 mg of Magnesium per 5 ounces, which is 35.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.36 mg

146%

Crackers, rye, wafers, seasoned have 3.360833225 mg of Manganese per 5 ounces, which is 146% 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

Phosphorus435 mg

62%

Crackers, rye, wafers, seasoned have 435.164825 mg of Phosphorus per 5 ounces, which is 62% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium644 mg

19%

Crackers, rye, wafers, seasoned have 643.53365 mg of Potassium per 5 ounces, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium46 μg

83.8%

Crackers, rye, wafers, seasoned have 46.0679375 μg of Selenium per 5 ounces, which is 83.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1257 mg

84%

Crackers, rye, wafers, seasoned have 1257.300325 mg of Sodium per 5 ounces, which is 84% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.6 mg

33%

Crackers, rye, wafers, seasoned have 3.61456125 mg of Zinc per 5 ounces, which is 33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.67 g

0.15%

Crackers, rye, wafers, seasoned have 5.6699 g of Water per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

5 ounces of Crackers, rye, wafers, seasoned has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3, Omega 6, Fiber and Protein.
It also has a good amount of Fat.
This food has some Saturated Fat.

Compare Crackers, rye, wafers, seasoned with:

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Food Info

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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