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Comparing Nutrients in 500 calories Crackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, plain

Weight per 500 calories

Crackers, melba toast, rye (includes pumpernickel)
129g
Crackers, melba toast, plain
128g

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

Which food has more nutrients per 500 calories - Crackers, melba toast, rye (includes pumpernickel) or Crackers, melba toast, plain?

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, rye (includes pumpernickel)
12%
8%
80%
Crackers, melba toast, plain
13%
8%
79%
500 kcal ▼

Macro Nutrients

Crackers, melba toast, rye (includes pumpernickel)vs Crackers, melba toast, plain
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.5%4.37g
Fat
4.23%4.1g
4.37 gvs4.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.58g
Saturated Fat
1.8%0.57g
0.58 gvs0.57 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.5%0.14g
Omega 3
5.7%0.091g
0.14 gvs0.091 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.4%1.6g
Omega 6
9.13%1.55g
1.6 gvs1.55 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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76.4%99g
Carbohydrate
75.5%98g
99 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.66%1.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.2 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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27%10.3g
Fiber
21.3%8.08g
10.3 gvs8.08 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26.6%15g
Protein
27.7%15.5g
15 gvs15.5 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, melba toast, rye (includes pumpernickel)vs Crackers, melba toast, 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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50.7%0.61mg
Vitamin B1
44%0.53mg
Thiamine
0.61 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.37mg
Vitamin B2
27%0.35mg
Riboflavin
0.37 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.06mg
Vitamin B3
33%5.27mg
Niacin, nicotinic acid, niacinamide
6.06 mgvs5.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.4%0.62mg
Vitamin B5
17.8%0.89mg
Pantothenic acid
0.62 mgvs0.89 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.5%0.11mg
Vitamin B6
9.66%0.13mg
Pyridoxine
0.11 mgvs0.13 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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27.3%109μg
Vitamin B9
39.7%159μg
Folates and Folic Acid
109 μgvs159 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%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
3.68%0.55mg
Tocopherols and Tocotrienols
NA mgvs0.55 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.96%1.15μg
Phytomenadione or phylloquinone
NA μgvs1.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, melba toast, rye (includes pumpernickel)vs Crackers, melba toast, plain
10%100mg
Calcium
12%119mg
100 mgvs119 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57.3%0.52mg
Copper
41%0.37mg
0.52 mgvs0.37 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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59%4.73mg
Iron
59.3%4.74mg
4.73 mgvs4.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg
Magnesium
18%75.6mg
50 mgvs75.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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41.2%0.95mg
Manganese
63%1.45mg
0.95 mgvs1.45 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
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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33.6%235mg
Phosphorus
36%251mg
235 mgvs251 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.3%248mg
Potassium
7.6%259mg
248 mgvs259 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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90%49.7μg
Selenium
81%44.6μg
49.7 μgvs44.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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77%1156mg
Sodium
51%767mg
1156 mgvs767 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.75mg
Zinc
23.4%2.58mg
1.75 mgvs2.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.3g
Water
0.18%6.54g
6.3 gvs6.54 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Crackers, melba toast, rye (includes pumpernickel) vs Crackers, melba toast, plain:
Comparing minerals per 500 calories for Crackers, melba toast, rye (includes pumpernickel) vs Crackers, melba toast, plain:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Crackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, wheatCrackers, melba toast, plainVS Crackers, melba toast, wheat
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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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