Nutrients in 7 ounces of Crackers, whole-wheat, reduced fat

Crackers, whole-wheat, reduced fat.

baked cooked

Macros Ratio

Protein Fat Carbs

11%

16%

73%

7 oz ▼

Macro Nutrients

Crackers, whole-wheat, reduced fat

Energy826 kcal

28.5%

Crackers, whole-wheat, reduced fat have 825.53744 kcal of Energy per 7 ounces, which is 28.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat15 g

15.5%

Crackers, whole-wheat, reduced fat have 15.06208935 g of Fat per 7 ounces, which is 15.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.1 g

6.6%

Crackers, whole-wheat, reduced fat have 2.117424155 g of Saturated Fat per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.79 g

49.4%

Crackers, whole-wheat, reduced fat have 0.78981707 g of Omega 3 per 7 ounces, which is 49.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 66.28 g

37%

Crackers, whole-wheat, reduced fat have 6.27884726 g of Omega 6 per 7 ounces, which is 37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, whole-wheat, reduced fat 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

Carbohydrate150 g

115%

Crackers, whole-wheat, reduced fat have 149.8667968 g of Carbohydrate per 7 ounces, which is 115% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.42 g

3.34%

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

Crackers, whole-wheat, reduced fat have 2.4210473 g of Sugars per 7 ounces, which is 3.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤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]

Crackers, whole-wheat, reduced fat have 0 g of Fructose per 7 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.64 g

Crackers, whole-wheat, reduced fat have 0.6350288 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.8 g

Crackers, whole-wheat, reduced fat have 1.7860185 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21.6 g

57%

Crackers, whole-wheat, reduced fat have 21.6306685 g of Fiber per 7 ounces, which is 57% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22.5 g

40%

Crackers, whole-wheat, reduced fat have 22.5038331 g of Protein per 7 ounces, which is 40% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, whole-wheat, reduced fat

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, whole-wheat, reduced fat 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 B10.37 mg

30.6%

Thiamine

Crackers, whole-wheat, reduced fat have 0.367126025 mg of Vitamin B1 per 7 ounces, which is 30.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.044 mg

3.36%

Riboflavin

Crackers, whole-wheat, reduced fat have 0.04365823 mg of Vitamin B2 per 7 ounces, which is 3.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.4 mg

65%

Niacin, nicotinic acid, niacinamide

Crackers, whole-wheat, reduced fat have 10.368829625 mg of Vitamin B3 per 7 ounces, which is 65% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg

35.8%

Pantothenic acid

Crackers, whole-wheat, reduced fat have 1.78998743 mg of Vitamin B5 per 7 ounces, which is 35.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30%

Pyridoxine

Crackers, whole-wheat, reduced fat have 0.390939605 mg of Vitamin B6 per 7 ounces, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959.5 μg

15%

Folates and Folic Acid

Crackers, whole-wheat, reduced fat have 59.53395 μg of Vitamin B9 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat 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 D0 IU

Calciferol, cholecalciferol, ergocalciferol

Crackers, whole-wheat, reduced fat have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.14 mg

14.3%

Tocopherols and Tocotrienols

Crackers, whole-wheat, reduced fat have 2.1432222 mg of Vitamin E per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K25 μg

20.7%

Phytomenadione or phylloquinone

Crackers, whole-wheat, reduced fat have 24.8058125 μg of Vitamin K per 7 ounces, which is 20.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, whole-wheat, reduced fat

Calcium77.4 mg

7.74%

Crackers, whole-wheat, reduced fat have 77.394135 mg of Calcium per 7 ounces, which is 7.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.89 mg

99%

Crackers, whole-wheat, reduced fat have 0.887055855 mg of Copper per 7 ounces, which is 99% 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

Iron7.06 mg

88.3%

Crackers, whole-wheat, reduced fat have 7.0646954 mg of Iron per 7 ounces, which is 88.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium238 mg

56.7%

Crackers, whole-wheat, reduced fat have 238.1358 mg of Magnesium per 7 ounces, which is 56.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.53 mg

197%

Crackers, whole-wheat, reduced fat have 4.534502525 mg of Manganese per 7 ounces, which is 197% 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

Phosphorus722 mg

103%

Crackers, whole-wheat, reduced fat have 722.34526 mg of Phosphorus per 7 ounces, which is 103% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium740 mg

21.8%

Crackers, whole-wheat, reduced fat have 740.205445 mg of Potassium per 7 ounces, which is 21.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium28 μg

51%

Crackers, whole-wheat, reduced fat have 27.9809565 μg of Selenium per 7 ounces, which is 51% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1478 mg

99%

Crackers, whole-wheat, reduced fat have 1478.426425 mg of Sodium per 7 ounces, which is 99% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.93 mg

54%

Crackers, whole-wheat, reduced fat have 5.93355035 mg of Zinc per 7 ounces, which is 54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.14 g

0.14%

Crackers, whole-wheat, reduced fat have 5.13976435 g of Water per 7 ounces, which is 0.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Crackers, whole-wheat, reduced fat:

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

Minerals in 7 ounces of Crackers, whole-wheat, reduced fat:

7 ounces of Crackers, whole-wheat, reduced fat has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Sodium.
It is an excellent source of Magnesium, Potassium, Selenium and Zinc.
It also has a good amount of Calcium.

Macronutrients in 7 ounces of Crackers, whole-wheat, reduced fat:

7 ounces of Crackers, whole-wheat, reduced fat 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 and Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Crackers, whole-wheat, reduced fat with:

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Food Info

Nutrients in 7 ounces of Crackers, whole-wheat, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Crackers, whole-wheat, reduced fat with: