Comparing Nutrients in 100 calories Crackers, melba toast, wheatVS Crackers, rye, wafers, plain

Weight per 100 calories

Crackers, melba toast, wheat

26.7g

Crackers, rye, wafers, plain

30g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, melba toast, wheat or Crackers, rye, wafers, plain?

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, wheat

14%

81%

Crackers, rye, wafers, plain

10%

88%

100 kcal ▼

Macro Nutrients

Crackers, melba toast, wheatvs Crackers, rye, wafers, plain

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

0.28%0.27g

0.61 gvs0.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.09g

Saturated Fat

0.1%0.032g

0.09 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.84%0.013g

Omega 3

0.9%0.014g

0.013 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.35%0.23g

Omega 6

0.61%0.1g

0.23 gvs0.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.7%20.4g

Carbohydrate

18.5%24g

20.4 gvs24 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.42%0.3g

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

NA gvs0.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.2%1.98g

Fiber

18%6.86g

1.98 gvs6.86 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.16%3.45g

Protein

5.13%2.87g

3.45 gvs2.87 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, melba toast, wheatvs Crackers, rye, wafers, plain

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.4%0.11mg

Vitamin B1

10.7%0.13mg

Thiamine

0.11 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.15%0.08mg

Vitamin B2

6.66%0.087mg

Riboflavin

0.08 mgvs0.087 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.5%1.36mg

Vitamin B3

2.96%0.47mg

Niacin, nicotinic acid, niacinamide

1.36 mgvs0.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.76%0.14mg

Vitamin B5

3.4%0.17mg

Pantothenic acid

0.14 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.1%0.028mg

Vitamin B6

6.24%0.081mg

Pyridoxine

0.028 mgvs0.081 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.82%35.3μg

Vitamin B9

3.37%13.5μg

Folates and Folic Acid

35.3 μgvs13.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.033%0.03mg

Ascorbic acid

0 mgvs0.03 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1.6%0.24mg

Tocopherols and Tocotrienols

NA mgvs0.24 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1.42%1.7μg

Phytomenadione or phylloquinone

NA μgvs1.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, melba toast, wheatvs Crackers, rye, wafers, plain

1.15%11.5mg

Calcium

1.2%12mg

11.5 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.87%0.071mg

Copper

15.3%0.14mg

0.071 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg

Iron

22.2%1.78mg

1.2 mgvs1.78 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.57%15mg

Magnesium

8.63%36.2mg

15 mgvs36.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.4%0.28mg

Manganese

70%1.6mg

0.28 mgvs1.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.3%44mg

Phosphorus

14.3%100mg

44 mgvs100 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.16%39.6mg

Potassium

4.36%148mg

39.6 mgvs148 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26.7%14.7μg

Selenium

13%7.13μg

14.7 μgvs7.13 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%224mg

Sodium

11%167mg

224 mgvs167 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.65%0.4mg

Zinc

7.62%0.84mg

0.4 mgvs0.84 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.04%1.47g

Water

0.04%1.5g

1.47 gvs1.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, melba toast, wheat vs Crackers, rye, wafers, plain:

Crackers, melba toast, wheat have 2.9 times more Vitamin B3 and 2.6 times more Vitamin B9 than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 2.9 times more Vitamin B6 than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Crackers, rye, wafers, plain have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 kcal.
Both Crackers, melba toast, wheat as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Crackers, melba toast, wheat vs Crackers, rye, wafers, plain:

Crackers, melba toast, wheat have 2.1 times more Selenium and 1.3 times more Sodium than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 1.9 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 5.6 times more Manganese, 2.3 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Crackers, rye, wafers, plain have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, melba toast, wheat have 2.2 times more Omega 6 and 1.2 times more Protein than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 3.5 times more Fiber than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Crackers, rye, wafers, plain have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Crackers, melba toast, wheat as well as Crackers, rye, wafers, plain have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, melba toast, wheatVS Crackers, rye, wafers, seasonedCrackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Compare Foods

Comparing Nutrients in 100 calories Crackers, melba toast, wheatVS Crackers, rye, wafers, plain

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, melba toast, wheat or Crackers, rye, wafers, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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