Comparing Nutrients in 300 calories Crackers, melba toast, wheatVS Crackers, rye, wafers, plain

Weight per 300 calories

Crackers, melba toast, wheat

80.2g

Crackers, rye, wafers, plain

89.8g

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

Which food has more nutrients per 300 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%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.9%1.84g

Fat

0.83%0.81g

1.84 gvs0.81 g

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

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0.84%0.27g

Saturated Fat

0.3%0.097g

0.27 gvs0.097 g

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

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2.5%0.04g

Omega 3

2.7%0.043g

0.04 gvs0.043 g

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

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4.05%0.69g

Omega 6

1.84%0.31g

0.69 gvs0.31 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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47%61.3g

Carbohydrate

55.6%72.2g

61.3 gvs72.2 g

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

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Sugars

1.25%0.91g

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

NA gvs0.91 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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15.6%5.94g

Fiber

54%20.6g

5.94 gvs20.6 g

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

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18.5%10.3g

Protein

15.4%8.62g

10.3 gvs8.62 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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28.2%0.34mg

Vitamin B1

32%0.38mg

Thiamine

0.34 mgvs0.38 mg

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

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18.4%0.24mg

Vitamin B2

20%0.26mg

Riboflavin

0.24 mgvs0.26 mg

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

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25.5%4.08mg

Vitamin B3

8.88%1.42mg

Niacin, nicotinic acid, niacinamide

4.08 mgvs1.42 mg

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

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8.3%0.41mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.41 mgvs0.51 mg

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

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6.36%0.083mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.083 mgvs0.24 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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26.5%106μg

Vitamin B9

10%40.4μg

Folates and Folic Acid

106 μgvs40.4 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

0.1%0.09mg

Ascorbic acid

0 mgvs0.09 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

4.8%0.72mg

Tocopherols and Tocotrienols

NA mgvs0.72 mg

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

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Vitamin K

4.27%5.1μg

Phytomenadione or phylloquinone

NA μgvs5.1 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

3.45%34.5mg

Calcium

3.6%36mg

34.5 mgvs36 mg

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

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23.6%0.21mg

Copper

46%0.41mg

0.21 mgvs0.41 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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45%3.6mg

Iron

66.7%5.34mg

3.6 mgvs5.34 mg

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

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10.7%45mg

Magnesium

26%109mg

45 mgvs109 mg

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

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37%0.85mg

Manganese

210%4.8mg

0.85 mgvs4.8 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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19%132mg

Phosphorus

43%300mg

132 mgvs300 mg

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

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3.5%119mg

Potassium

13%445mg

119 mgvs445 mg

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

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80.2%44μg

Selenium

39%21.4μg

44 μgvs21.4 μg

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

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44.8%671mg

Sodium

33.4%500mg

671 mgvs500 mg

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

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11%1.2mg

Zinc

23%2.5mg

1.2 mgvs2.5 mg

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

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0.12%4.4g

Water

0.12%4.5g

4.4 gvs4.5 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Crackers, melba toast, wheatVS Crackers, rye, wafers, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, melba toast, wheat or Crackers, rye, wafers, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: