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Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup)VS Crackers, rye, wafers, seasoned

Weight per 300 calories

Crackers, saltines (includes oyster, soda, soup)
71.8g
Crackers, rye, wafers, seasoned
78.7g

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

Which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Crackers, rye, wafers, seasoned?

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)
9%
19%
72%
Crackers, rye, wafers, seasoned
9%
20%
71%
300 kcal ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs 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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6.4%6.2g
Fat
7.47%7.24g
6.2 gvs7.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.7%1.2g
Saturated Fat
3.17%1g
1.2 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g
Omega 3
15.6%0.25g
0.4 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18%3.07g
Omega 6
15.2%2.6g
3.07 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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41%53g
Carbohydrate
44.7%58g
53 gvs58 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.28%0.93g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.93 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.19%0.14g
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]
0.14 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.086g
Glucose
NA
0.086 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.3%2g
Fiber
43.3%16.5g
2 gvs16.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g
Protein
12.7%7.1g
6.8 gvs7.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Crackers, rye, wafers, seasoned
0.08%0.72μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0.72 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42%0.5mg
Vitamin B1
20.7%0.25mg
Thiamine
0.5 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B2
13.5%0.18mg
Riboflavin
0.35 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.62mg
Vitamin B3
12%1.95mg
Niacin, nicotinic acid, niacinamide
4.62 mgvs1.95 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.7%0.38mg
Vitamin B5
8.8%0.44mg
Pantothenic acid
0.38 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.75%0.062mg
Vitamin B6
11.5%0.15mg
Pyridoxine
0.062 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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24%96μg
Vitamin B9
10.2%41μg
Folates and Folic Acid
96 μgvs41 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.7%0.065μg
Vitamin B12
0%0μg
Cobalamin
0.065 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0.087%0.079mg
Ascorbic acid
0 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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5.5%0.83mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.83 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18.2μg
Vitamin K
NA
Phytomenadione or phylloquinone
18.2 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs Crackers, rye, wafers, seasoned
1.36%13.6mg
Calcium
3.46%34.6mg
13.6 mgvs34.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.1mg
Copper
43.3%0.39mg
0.1 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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50%4mg
Iron
30%2.4mg
4 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.93%16.5mg
Magnesium
20%83.5mg
16.5 mgvs83.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.4%0.49mg
Manganese
81%1.87mg
0.49 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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10.5%73.2mg
Phosphorus
34.5%242mg
73.2 mgvs242 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.2%109mg
Potassium
10.5%357mg
109 mgvs357 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.4%7.4μg
Selenium
46.5%25.6μg
7.4 μgvs25.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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45%675mg
Sodium
46.6%698mg
675 mgvs698 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.5%0.5mg
Zinc
18.3%2mg
0.5 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.098%3.62g
Water
0.085%3.15g
3.62 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, saltines (includes oyster, soda, soup) vs Crackers, rye, wafers, seasoned:
Comparing minerals per 300 calories for Crackers, saltines (includes oyster, soda, soup) vs Crackers, rye, wafers, seasoned:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularCrackers, rye, wafers, seasonedVS Crackers, standard snack-type, regular
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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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