Comparing Nutrients in 100 calories Crackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Weight per 100 calories

Crackers, rye, wafers, plain

30g

Crackers, rye, wafers, seasoned

26g

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

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

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, plain

10%

88%

Crackers, rye, wafers, seasoned

20%

71%

100 kcal ▼

Macro Nutrients

Crackers, rye, wafers, plainvs Crackers, rye, wafers, seasoned

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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0.28%0.27g

Fat

2.5%2.4g

0.27 gvs2.4 g

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

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0.1%0.032g

Saturated Fat

1.06%0.34g

0.032 gvs0.34 g

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

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0.9%0.014g

Omega 3

5.2%0.083g

0.014 gvs0.083 g

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

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0.61%0.1g

Omega 6

5.07%0.86g

0.1 gvs0.86 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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18.5%24g

Carbohydrate

15%19.4g

24 gvs19.4 g

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

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0.42%0.3g

Sugars

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

0.3 gvsNA 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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18%6.86g

Fiber

14.4%5.5g

6.86 gvs5.5 g

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

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5.13%2.87g

Protein

4.2%2.36g

2.87 gvs2.36 g

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

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Vitamins

Crackers, rye, wafers, plainvs Crackers, rye, wafers, seasoned

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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10.7%0.13mg

Vitamin B1

6.9%0.083mg

Thiamine

0.13 mgvs0.083 mg

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

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6.66%0.087mg

Vitamin B2

4.5%0.059mg

Riboflavin

0.087 mgvs0.059 mg

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

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2.96%0.47mg

Vitamin B3

4.06%0.65mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs0.65 mg

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

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3.4%0.17mg

Vitamin B5

2.93%0.15mg

Pantothenic acid

0.17 mgvs0.15 mg

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

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6.24%0.081mg

Vitamin B6

3.84%0.05mg

Pyridoxine

0.081 mgvs0.05 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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3.37%13.5μg

Vitamin B9

3.4%13.6μg

Folates and Folic Acid

13.5 μgvs13.6 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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0.033%0.03mg

Vitamin C

0.029%0.026mg

Ascorbic acid

0.03 mgvs0.026 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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1.6%0.24mg

Vitamin E

Tocopherols and Tocotrienols

0.24 mgvsNA mg

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

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1.42%1.7μg

Vitamin K

Phytomenadione or phylloquinone

1.7 μgvsNA μg

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

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Minerals

Crackers, rye, wafers, plainvs Crackers, rye, wafers, seasoned

1.2%12mg

Calcium

1.15%11.5mg

12 mgvs11.5 mg

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

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15.3%0.14mg

Copper

14.4%0.13mg

0.14 mgvs0.13 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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22.2%1.78mg

Iron

9.97%0.8mg

1.78 mgvs0.8 mg

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

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8.63%36.2mg

Magnesium

6.62%28mg

36.2 mgvs28 mg

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

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70%1.6mg

Manganese

27%0.62mg

1.6 mgvs0.62 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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14.3%100mg

Phosphorus

11.5%80.6mg

100 mgvs80.6 mg

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

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4.36%148mg

Potassium

3.5%119mg

148 mgvs119 mg

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

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13%7.13μg

Selenium

15.5%8.53μg

7.13 μgvs8.53 μg

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

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11%167mg

Sodium

15.5%233mg

167 mgvs233 mg

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

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7.62%0.84mg

Zinc

6.1%0.67mg

0.84 mgvs0.67 mg

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

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0.04%1.5g

Water

0.028%1.05g

1.5 gvs1.05 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, rye, wafers, plain vs Crackers, rye, wafers, seasoned:

Crackers, rye, wafers, plain have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 1.4 times more Vitamin B3 than Crackers, rye, wafers, plain.
Both Crackers, rye, wafers, plain and Crackers, rye, wafers, seasoned have similar amounts of Vitamin B5 and Vitamin B9 per 100 kcal.
Both Crackers, rye, wafers, plain as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Crackers, rye, wafers, plain vs Crackers, rye, wafers, seasoned:

Crackers, rye, wafers, plain have 2.2 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 1.4 times more Sodium than Crackers, rye, wafers, plain.
Both Crackers, rye, wafers, plain and Crackers, rye, wafers, seasoned have similar amounts of Calcium, Copper and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, rye, wafers, plain have 1.2 times more Carbohydrate, 1.2 times more Fiber and 1.2 times more Protein than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 9 times more Fat, 10.4 times more Saturated Fat, 5.8 times more Omega 3 and 8.2 times more Omega 6 than Crackers, rye, wafers, plain.
Both Crackers, rye, wafers, plain and Crackers, rye, wafers, seasoned have similar amounts of Energy per 100 kcal.
Both Crackers, rye, wafers, plain as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, rye, wafers, plainVS Crackers, saltines (includes oyster, soda, soup)Crackers, rye, wafers, seasonedVS Crackers, saltines (includes oyster, soda, soup)

Compare Foods

Comparing Nutrients in 100 calories Crackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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