Comparing Nutrients in 500 calories Crackers, rye, wafers, seasonedVS Crackers, rye, wafers, plain

Weight per 500 calories

Crackers, rye, wafers, seasoned

131g

Crackers, rye, wafers, plain

150g

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, seasoned or Crackers, rye, wafers, plain?

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, seasoned

20%

71%

Crackers, rye, wafers, plain

10%

88%

500 kcal ▼

Macro Nutrients

Crackers, rye, wafers, seasonedvs Crackers, rye, wafers, 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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12.4%12g

Fat

1.4%1.35g

12 gvs1.35 g

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

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5.28%1.7g

Saturated Fat

0.51%0.16g

1.7 gvs0.16 g

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

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26%0.42g

Omega 3

4.5%0.072g

0.42 gvs0.072 g

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

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25.3%4.3g

Omega 6

3.07%0.52g

4.3 gvs0.52 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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74.5%97g

Carbohydrate

93%120g

97 gvs120 g

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

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Sugars

2.1%1.5g

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

NA gvs1.5 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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72%27.4g

Fiber

90%34.3g

27.4 gvs34.3 g

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

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21%12g

Protein

25.7%14.4g

12 gvs14.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, rye, wafers, seasonedvs 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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34.6%0.41mg

Vitamin B1

53.3%0.64mg

Thiamine

0.41 mgvs0.64 mg

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

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22.5%0.29mg

Vitamin B2

33.3%0.43mg

Riboflavin

0.29 mgvs0.43 mg

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

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20.3%3.25mg

Vitamin B3

14.8%2.37mg

Niacin, nicotinic acid, niacinamide

3.25 mgvs2.37 mg

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

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14.6%0.73mg

Vitamin B5

17%0.85mg

Pantothenic acid

0.73 mgvs0.85 mg

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

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19%0.25mg

Vitamin B6

31.2%0.41mg

Pyridoxine

0.25 mgvs0.41 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%68.2μg

Vitamin B9

17%67.4μg

Folates and Folic Acid

68.2 μgvs67.4 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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0.15%0.13mg

Vitamin C

0.17%0.15mg

Ascorbic acid

0.13 mgvs0.15 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

8%1.2mg

Tocopherols and Tocotrienols

NA mgvs1.2 mg

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

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Vitamin K

7.1%8.53μg

Phytomenadione or phylloquinone

NA μgvs8.53 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, rye, wafers, seasonedvs Crackers, rye, wafers, plain

5.77%57.7mg

Calcium

6%60mg

57.7 mgvs60 mg

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

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72%0.65mg

Copper

76.7%0.69mg

0.65 mgvs0.69 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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50%4mg

Iron

111%8.9mg

4 mgvs8.9 mg

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

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33%139mg

Magnesium

43%181mg

139 mgvs181 mg

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

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135%3.1mg

Manganese

349%8.03mg

3.1 mgvs8.03 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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57.6%403mg

Phosphorus

71.4%500mg

403 mgvs500 mg

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

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17.5%596mg

Potassium

21.8%741mg

596 mgvs741 mg

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

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77.5%42.7μg

Selenium

64.8%35.6μg

42.7 μgvs35.6 μg

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

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77.6%1164mg

Sodium

55.6%834mg

1164 mgvs834 mg

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

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30.4%3.35mg

Zinc

38%4.2mg

3.35 mgvs4.2 mg

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

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0.14%5.25g

Water

0.2%7.5g

5.25 gvs7.5 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, seasoned vs Crackers, rye, wafers, plain:

Crackers, rye, wafers, seasoned have 1.4 times more Vitamin B3 than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, rye, wafers, seasoned.
Both Crackers, rye, wafers, seasoned and Crackers, rye, wafers, plain have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Crackers, rye, wafers, seasoned as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Crackers, rye, wafers, seasoned vs Crackers, rye, wafers, plain:

Crackers, rye, wafers, seasoned have 1.4 times more Sodium than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 2.2 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese and 1.3 times more Zinc than Crackers, rye, wafers, seasoned.
Both Crackers, rye, wafers, seasoned and Crackers, rye, wafers, plain have similar amounts of Calcium, Copper, Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, rye, wafers, seasoned have 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, seasoned and Crackers, rye, wafers, plain have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Crackers, rye, wafers, seasoned as well as Crackers, rye, wafers, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, rye, wafers, seasonedVS Crackers, saltines (includes oyster, soda, soup)Crackers, rye, wafers, plainVS Crackers, saltines (includes oyster, soda, soup)

Compare Foods

Comparing Nutrients in 500 calories Crackers, rye, wafers, seasonedVS Crackers, rye, wafers, plain

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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