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Comparing Nutrients in 300 calories Crackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Weight per 300 calories

Crackers, rye, wafers, plain
89.8g
Crackers, rye, wafers, seasoned
78.7g

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

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

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, plain
10%
2%
88%
Crackers, rye, wafers, seasoned
9%
20%
71%
300 kcal ▼

Macro Nutrients

Crackers, rye, wafers, plainvs Crackers, rye, wafers, seasoned
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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0.83%0.81g
Fat
7.47%7.24g
0.81 gvs7.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.097g
Saturated Fat
3.17%1g
0.097 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.7%0.043g
Omega 3
15.6%0.25g
0.043 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.84%0.31g
Omega 6
15.2%2.6g
0.31 gvs2.6 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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55.6%72.2g
Carbohydrate
44.7%58g
72.2 gvs58 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.25%0.91g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.91 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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54%20.6g
Fiber
43.3%16.5g
20.6 gvs16.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.4%8.62g
Protein
12.7%7.1g
8.62 gvs7.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

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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32%0.38mg
Vitamin B1
20.7%0.25mg
Thiamine
0.38 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
13.5%0.18mg
Riboflavin
0.26 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.88%1.42mg
Vitamin B3
12%1.95mg
Niacin, nicotinic acid, niacinamide
1.42 mgvs1.95 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.2%0.51mg
Vitamin B5
8.8%0.44mg
Pantothenic acid
0.51 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.7%0.24mg
Vitamin B6
11.5%0.15mg
Pyridoxine
0.24 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40.4μg
Vitamin B9
10.2%41μg
Folates and Folic Acid
40.4 μgvs41 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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0.1%0.09mg
Vitamin C
0.087%0.079mg
Ascorbic acid
0.09 mgvs0.079 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.8%0.72mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.72 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.27%5.1μg
Vitamin K
NA
Phytomenadione or phylloquinone
5.1 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
3.6%36mg
Calcium
3.46%34.6mg
36 mgvs34.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46%0.41mg
Copper
43.3%0.39mg
0.41 mgvs0.39 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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66.7%5.34mg
Iron
30%2.4mg
5.34 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%109mg
Magnesium
20%83.5mg
109 mgvs83.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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210%4.8mg
Manganese
81%1.87mg
4.8 mgvs1.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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43%300mg
Phosphorus
34.5%242mg
300 mgvs242 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%445mg
Potassium
10.5%357mg
445 mgvs357 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.4μg
Selenium
46.5%25.6μg
21.4 μgvs25.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.4%500mg
Sodium
46.6%698mg
500 mgvs698 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.5mg
Zinc
18.3%2mg
2.5 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.5g
Water
0.085%3.15g
4.5 gvs3.15 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, rye, wafers, plain vs Crackers, rye, wafers, seasoned:
Comparing minerals per 300 calories for Crackers, rye, wafers, plain vs Crackers, rye, wafers, seasoned:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Crackers, rye, wafers, plainVS Crackers, saltines (includes oyster, soda, soup)Crackers, rye, wafers, seasonedVS Crackers, saltines (includes oyster, soda, soup)
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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