Nutrients in 7 ounces of Crackers, melba toast, rye (includes pumpernickel)

Crackers, melba toast, rye (includes pumpernickel).

baked cooked

Macros Ratio

Protein Fat Carbs

12%

80%

7 oz ▼

Macro Nutrients

Crackers, melba toast, rye (includes pumpernickel)

Energy772 kcal

26.6%

Crackers, melba toast, rye (includes pumpernickel) have 771.956885 kcal of Energy per 7 ounces, which is 26.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.75 g

6.96%

Crackers, melba toast, rye (includes pumpernickel) have 6.747181 g of Fat per 7 ounces, which is 6.96% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.9 g

2.8%

Crackers, melba toast, rye (includes pumpernickel) have 0.898962645 g of Saturated Fat per 7 ounces, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Crackers, melba toast, rye (includes pumpernickel) have 0.21035329 g of Omega 3 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.46 g

14.5%

Crackers, melba toast, rye (includes pumpernickel) have 2.462721065 g of Omega 6 per 7 ounces, which is 14.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, melba toast, rye (includes pumpernickel) have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate153 g

118%

Crackers, melba toast, rye (includes pumpernickel) have 153.3991445 g of Carbohydrate per 7 ounces, which is 118% 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

Fiber16 g

41.8%

Crackers, melba toast, rye (includes pumpernickel) have 15.87572 g of Fiber per 7 ounces, which is 41.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23 g

41%

Crackers, melba toast, rye (includes pumpernickel) have 23.019794 g of Protein per 7 ounces, which is 41% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, melba toast, rye (includes pumpernickel)

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, melba toast, rye (includes pumpernickel) have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.94 mg

78.2%

Thiamine

Crackers, melba toast, rye (includes pumpernickel) have 0.938651945 mg of Vitamin B1 per 7 ounces, which is 78.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.56 mg

43.4%

Riboflavin

Crackers, melba toast, rye (includes pumpernickel) have 0.56358806 mg of Vitamin B2 per 7 ounces, which is 43.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.36 mg

58.5%

Niacin, nicotinic acid, niacinamide

Crackers, melba toast, rye (includes pumpernickel) have 9.36270587 mg of Vitamin B3 per 7 ounces, which is 58.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.96 mg

19.2%

Pantothenic acid

Crackers, melba toast, rye (includes pumpernickel) have 0.96048106 mg of Vitamin B5 per 7 ounces, which is 19.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Crackers, melba toast, rye (includes pumpernickel) have 0.17066399 mg of Vitamin B6 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9169 μg

42%

Folates and Folic Acid

Crackers, melba toast, rye (includes pumpernickel) have 168.679525 μg of Vitamin B9 per 7 ounces, which is 42% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, melba toast, rye (includes pumpernickel) have 0 μg of Vitamin B12 per 7 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, melba toast, rye (includes pumpernickel) have 0 mg of Vitamin C per 7 ounces, which is 0% 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, melba toast, rye (includes pumpernickel)

Calcium155 mg

15.5%

Crackers, melba toast, rye (includes pumpernickel) have 154.78827 mg of Calcium per 7 ounces, which is 15.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.8 mg

88.4%

Crackers, melba toast, rye (includes pumpernickel) have 0.795770465 mg of Copper per 7 ounces, which is 88.4% 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

Iron7.3 mg

91%

Crackers, melba toast, rye (includes pumpernickel) have 7.3028312 mg of Iron per 7 ounces, which is 91% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium77.4 mg

18.4%

Crackers, melba toast, rye (includes pumpernickel) have 77.394135 mg of Magnesium per 7 ounces, which is 18.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.46 mg

63.7%

Crackers, melba toast, rye (includes pumpernickel) have 1.46453517 mg of Manganese per 7 ounces, which is 63.7% 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

Phosphorus363 mg

52%

Crackers, melba toast, rye (includes pumpernickel) have 363.157095 mg of Phosphorus per 7 ounces, which is 52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium383 mg

11.3%

Crackers, melba toast, rye (includes pumpernickel) have 383.001745 mg of Potassium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium76.8 μg

140%

Crackers, melba toast, rye (includes pumpernickel) have 76.7987955 μg of Selenium per 7 ounces, which is 140% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1784 mg

119%

Crackers, melba toast, rye (includes pumpernickel) have 1784.034035 mg of Sodium per 7 ounces, which is 119% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.7 mg

24.5%

Crackers, melba toast, rye (includes pumpernickel) have 2.6988724 mg of Zinc per 7 ounces, which is 24.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.72 g

0.26%

Crackers, melba toast, rye (includes pumpernickel) have 9.7238785 g of Water per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Crackers, melba toast, rye (includes pumpernickel):

7 ounces of Crackers, melba toast, rye (includes pumpernickel) is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It has a good amount of Vitamin B5 and Vitamin B6.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 7 ounces of Crackers, melba toast, rye (includes pumpernickel):

7 ounces of Crackers, melba toast, rye (includes pumpernickel) has outstanding amounts of Copper, Iron, Selenium and Sodium.
It is an excellent source of Manganese, Phosphorus and Zinc.
It also has a good amount of Calcium, Magnesium and Potassium.

Macronutrients in 7 ounces of Crackers, melba toast, rye (includes pumpernickel):

7 ounces of Crackers, melba toast, rye (includes pumpernickel) has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 3 and Omega 6.
This food has some Fat and Saturated Fat.

Compare Crackers, melba toast, rye (includes pumpernickel) with:

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Food Info

Nutrients in 7 ounces of Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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