Nutrients in 5 ounces of Crackers, whole-wheat, low salt

Crackers, whole-wheat, low salt.

baked cooked

Macros Ratio

Protein Fat Carbs

33%

59%

5 oz ▼

Macro Nutrients

Crackers, whole-wheat, low salt

Energy628 kcal

21.7%

Crackers, whole-wheat, low salt have 627.941425 kcal of Energy per 5 ounces, which is 21.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat24.4 g

25%

Crackers, whole-wheat, low salt have 24.38057 g of Fat per 5 ounces, which is 25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.8 g

15%

Crackers, whole-wheat, low salt have 4.809492675 g of Saturated Fat per 5 ounces, which is 15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.53 g

33.3%

Crackers, whole-wheat, low salt have 0.5329706 g of Omega 3 per 5 ounces, which is 33.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 68.8 g

52%

Crackers, whole-wheat, low salt have 8.81385955 g of Omega 6 per 5 ounces, which is 52% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate97 g

74.8%

Crackers, whole-wheat, low salt have 97.238785 g of Carbohydrate per 5 ounces, which is 74.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.52 g

0.72%

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

Crackers, whole-wheat, low salt have 0.52446575 g of Sugars per 5 ounces, which is 0.72% 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

Fiber15 g

39%

Crackers, whole-wheat, low salt have 14.8834875 g of Fiber per 5 ounces, which is 39% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.5 g

22.3%

Crackers, whole-wheat, low salt have 12.47378 g of Protein per 5 ounces, which is 22.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.7%

Thiamine

Crackers, whole-wheat, low salt have 0.284912475 mg of Vitamin B1 per 5 ounces, which is 23.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Crackers, whole-wheat, low salt have 0.1417475 mg of Vitamin B2 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.4 mg

40%

Niacin, nicotinic acid, niacinamide

Crackers, whole-wheat, low salt have 6.405569525 mg of Vitamin B3 per 5 ounces, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.15 mg

23%

Pantothenic acid

Crackers, whole-wheat, low salt have 1.152407175 mg of Vitamin B5 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20%

Pyridoxine

Crackers, whole-wheat, low salt have 0.259397925 mg of Vitamin B6 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B939.7 μg

9.92%

Folates and Folic Acid

Crackers, whole-wheat, low salt have 39.6893 μg of Vitamin B9 per 5 ounces, which is 9.92% 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 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 mg

Ascorbic acid

Crackers, whole-wheat, low salt have 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

Crackers, whole-wheat, low salt 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 E1.2 mg

8.13%

Tocopherols and Tocotrienols

Crackers, whole-wheat, low salt have 1.2190285 mg of Vitamin E per 5 ounces, which is 8.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11.8 μg

9.8%

Phytomenadione or phylloquinone

Crackers, whole-wheat, low salt have 11.7650425 μg of Vitamin K per 5 ounces, which is 9.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, whole-wheat, low salt

Calcium71 mg

7.1%

Crackers, whole-wheat, low salt have 70.87375 mg of Calcium per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.63 mg

70%

Crackers, whole-wheat, low salt have 0.6293589 mg of Copper per 5 ounces, which is 70% 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

Iron4.37 mg

54.6%

Crackers, whole-wheat, low salt have 4.365823 mg of Iron per 5 ounces, which is 54.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium140 mg

33.4%

Crackers, whole-wheat, low salt have 140.330025 mg of Magnesium per 5 ounces, which is 33.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.2 mg

138%

Crackers, whole-wheat, low salt have 3.185066325 mg of Manganese per 5 ounces, which is 138% 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

Phosphorus418 mg

59.7%

Crackers, whole-wheat, low salt have 418.155125 mg of Phosphorus per 5 ounces, which is 59.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium421 mg

12.4%

Crackers, whole-wheat, low salt have 420.990075 mg of Potassium per 5 ounces, which is 12.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium21 μg

38%

Crackers, whole-wheat, low salt have 20.8368825 μg of Selenium per 5 ounces, which is 38% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium264 mg

17.6%

Crackers, whole-wheat, low salt have 263.65035 mg of Sodium per 5 ounces, which is 17.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.05 mg

27.7%

Crackers, whole-wheat, low salt have 3.04757125 mg of Zinc per 5 ounces, which is 27.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.83 g

0.1%

Crackers, whole-wheat, low salt have 3.8271825 g of Water per 5 ounces, which is 0.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Crackers, whole-wheat, low salt:

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

Minerals in 5 ounces of Crackers, whole-wheat, low salt:

5 ounces 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 Calcium, Potassium and Sodium.

Macronutrients in 5 ounces of Crackers, whole-wheat, low salt:

5 ounces of Crackers, whole-wheat, low salt is an excellent source of Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein.
It has a good amount of Saturated Fat.
The product has trace amounts of Sugars.

Compare Crackers, whole-wheat, low salt with:

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Food Info

Nutrients in 5 ounces of Crackers, whole-wheat, low salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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