Comparing Nutrients in 500 calories Crackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Weight per 500 calories

Crackers, rye, wafers, plain

150g

Crackers, rye, wafers, seasoned

131g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

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

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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1.4%1.35g

Fat

12.4%12g

1.35 gvs12 g

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

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0.51%0.16g

Saturated Fat

5.28%1.7g

0.16 gvs1.7 g

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

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4.5%0.072g

Omega 3

26%0.42g

0.072 gvs0.42 g

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

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3.07%0.52g

Omega 6

25.3%4.3g

0.52 gvs4.3 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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93%120g

Carbohydrate

74.5%97g

120 gvs97 g

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

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2.1%1.5g

Sugars

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

1.5 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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90%34.3g

Fiber

72%27.4g

34.3 gvs27.4 g

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

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25.7%14.4g

Protein

21%12g

14.4 gvs12 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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53.3%0.64mg

Vitamin B1

34.6%0.41mg

Thiamine

0.64 mgvs0.41 mg

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

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33.3%0.43mg

Vitamin B2

22.5%0.29mg

Riboflavin

0.43 mgvs0.29 mg

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

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14.8%2.37mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

2.37 mgvs3.25 mg

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

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17%0.85mg

Vitamin B5

14.6%0.73mg

Pantothenic acid

0.85 mgvs0.73 mg

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

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31.2%0.41mg

Vitamin B6

19%0.25mg

Pyridoxine

0.41 mgvs0.25 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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17%67.4μg

Vitamin B9

17%68.2μg

Folates and Folic Acid

67.4 μgvs68.2 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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0.17%0.15mg

Vitamin C

0.15%0.13mg

Ascorbic acid

0.15 mgvs0.13 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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8%1.2mg

Vitamin E

Tocopherols and Tocotrienols

1.2 mgvsNA mg

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

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7.1%8.53μg

Vitamin K

Phytomenadione or phylloquinone

8.53 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

6%60mg

Calcium

5.77%57.7mg

60 mgvs57.7 mg

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

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76.7%0.69mg

Copper

72%0.65mg

0.69 mgvs0.65 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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111%8.9mg

Iron

50%4mg

8.9 mgvs4 mg

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

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43%181mg

Magnesium

33%139mg

181 mgvs139 mg

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

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349%8.03mg

Manganese

135%3.1mg

8.03 mgvs3.1 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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71.4%500mg

Phosphorus

57.6%403mg

500 mgvs403 mg

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

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21.8%741mg

Potassium

17.5%596mg

741 mgvs596 mg

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

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64.8%35.6μg

Selenium

77.5%42.7μg

35.6 μgvs42.7 μg

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

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55.6%834mg

Sodium

77.6%1164mg

834 mgvs1164 mg

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

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38%4.2mg

Zinc

30.4%3.35mg

4.2 mgvs3.35 mg

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

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0.2%7.5g

Water

0.14%5.25g

7.5 gvs5.25 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, 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Crackers, rye, wafers, plain as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Crackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, rye, wafers, plain or Crackers, rye, wafers, seasoned?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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