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Comparing Nutrients in 500 calories Crackers, rye, wafers, seasonedVS Crackers, saltines (includes oyster, soda, soup)

Weight per 500 calories

Crackers, rye, wafers, seasoned
131g
Crackers, saltines (includes oyster, soda, soup)
120g

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, saltines (includes oyster, soda, soup)?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Crackers, rye, wafers, seasonedvs Crackers, saltines (includes oyster, soda, soup)
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
10.7%10.3g
12 gvs10.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.28%1.7g
Saturated Fat
6.18%1.98g
1.7 gvs1.98 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26%0.42g
Omega 3
41.3%0.66g
0.42 gvs0.66 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25.3%4.3g
Omega 6
30%5.1g
4.3 gvs5.1 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
68%88.6g
97 gvs88.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.13%1.54g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.54 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.31%0.23g
≤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 gvs0.23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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72%27.4g
Fiber
8.8%3.35g
27.4 gvs3.35 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%12g
Protein
20.2%11.3g
12 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, rye, wafers, seasonedvs Crackers, saltines (includes oyster, soda, soup)
0%0μg
Vitamin A
0.13%1.2μg
RAE, retinol activity equivalents
0 μgvs1.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.6%0.41mg
Vitamin B1
70%0.84mg
Thiamine
0.41 mgvs0.84 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.5%0.29mg
Vitamin B2
45%0.58mg
Riboflavin
0.29 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.3%3.25mg
Vitamin B3
48%7.7mg
Niacin, nicotinic acid, niacinamide
3.25 mgvs7.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.6%0.73mg
Vitamin B5
13%0.64mg
Pantothenic acid
0.73 mgvs0.64 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B6
7.9%0.1mg
Pyridoxine
0.25 mgvs0.1 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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17%68.2μg
Vitamin B9
40%160μg
Folates and Folic Acid
68.2 μgvs160 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
4.5%0.11μg
Cobalamin
0 μgvs0.11 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%0mg
Ascorbic acid
0.13 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
9.17%1.38mg
Tocopherols and Tocotrienols
NA mgvs1.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
25.3%30.4μg
Phytomenadione or phylloquinone
NA μgvs30.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, rye, wafers, seasonedvs Crackers, saltines (includes oyster, soda, soup)
5.77%57.7mg
Calcium
2.27%22.7mg
57.7 mgvs22.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72%0.65mg
Copper
18.5%0.17mg
0.65 mgvs0.17 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
83.3%6.66mg
4 mgvs6.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%139mg
Magnesium
6.55%27.5mg
139 mgvs27.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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135%3.1mg
Manganese
35.7%0.82mg
3.1 mgvs0.82 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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57.6%403mg
Phosphorus
17.4%122mg
403 mgvs122 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.5%596mg
Potassium
5.35%182mg
596 mgvs182 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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77.5%42.7μg
Selenium
22.4%12.3μg
42.7 μgvs12.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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77.6%1164mg
Sodium
75%1126mg
1164 mgvs1126 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30.4%3.35mg
Zinc
7.5%0.83mg
3.35 mgvs0.83 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5.25g
Water
0.16%6.04g
5.25 gvs6.04 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, saltines (includes oyster, soda, soup):
Comparing minerals per 500 calories for Crackers, rye, wafers, seasoned vs Crackers, saltines (includes oyster, soda, soup):
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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