Nutrients in 14 ounces of Crackers, melba toast, plain

Crackers, melba toast, plain.

baked cooked

Macros Ratio

Protein Fat Carbs

13%

79%

14 oz ▼

Macro Nutrients

Crackers, melba toast, plain

Energy1548 kcal

53.4%

Crackers, melba toast, plain have 1547.8827 kcal of Energy per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12.7 g

13%

Crackers, melba toast, plain have 12.700576 g of Fat per 14 ounces, which is 13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.77 g

5.5%

Crackers, melba toast, plain have 1.76617385 g of Saturated Fat per 14 ounces, which is 5.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

17.6%

Crackers, melba toast, plain have 0.28179403 g of Omega 3 per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.8 g

28.2%

Crackers, melba toast, plain have 4.8024053 g of Omega 6 per 14 ounces, which is 28.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, melba toast, plain have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate304 g

234%

Crackers, melba toast, plain have 304.020038 g of Carbohydrate per 14 ounces, which is 234% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.73 g

5.15%

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

Crackers, melba toast, plain have 3.7307942 g of Sugars per 14 ounces, which is 5.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber25 g

66%

Crackers, melba toast, plain have 25.004259 g of Fiber per 14 ounces, which is 66% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein48 g

85.8%

Crackers, melba toast, plain have 48.024053 g of Protein per 14 ounces, which is 85.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Crackers, melba toast, plain

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, melba toast, plain have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.64 mg

137%

Thiamine

Crackers, melba toast, plain have 1.63916809 mg of Vitamin B1 per 14 ounces, which is 137% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.1 mg

83.3%

Riboflavin

Crackers, melba toast, plain have 1.08351789 mg of Vitamin B2 per 14 ounces, which is 83.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B316.3 mg

102%

Niacin, nicotinic acid, niacinamide

Crackers, melba toast, plain have 16.32420909 mg of Vitamin B3 per 14 ounces, which is 102% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B52.75 mg

55%

Pantothenic acid

Crackers, melba toast, plain have 2.75046849 mg of Vitamin B5 per 14 ounces, which is 55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.39 mg

30%

Pyridoxine

Crackers, melba toast, plain have 0.38895514 mg of Vitamin B6 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9492 μg

123%

Folates and Folic Acid

Crackers, melba toast, plain have 492.14732 μg of Vitamin B9 per 14 ounces, which is 123% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, melba toast, plain have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Crackers, melba toast, plain have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Crackers, melba toast, plain have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E1.7 mg

11.4%

Tocopherols and Tocotrienols

Crackers, melba toast, plain have 1.7066399 mg of Vitamin E per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.57 μg

2.98%

Phytomenadione or phylloquinone

Crackers, melba toast, plain have 3.572037 μg of Vitamin K per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, melba toast, plain

Calcium369 mg

37%

Crackers, melba toast, plain have 369.11049 mg of Calcium per 14 ounces, which is 37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.15 mg

127%

Crackers, melba toast, plain have 1.14702077 mg of Copper per 14 ounces, which is 127% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron14.7 mg

184%

Crackers, melba toast, plain have 14.685041 mg of Iron per 14 ounces, which is 184% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium234 mg

55.8%

Crackers, melba toast, plain have 234.16687 mg of Magnesium per 14 ounces, which is 55.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.5 mg

195%

Crackers, melba toast, plain have 4.4848909 mg of Manganese per 14 ounces, which is 195% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus778 mg

111%

Crackers, melba toast, plain have 777.91028 mg of Phosphorus per 14 ounces, which is 111% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium802 mg

23.6%

Crackers, melba toast, plain have 801.72386 mg of Potassium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium138 μg

251%

Crackers, melba toast, plain have 138.118764 μg of Selenium per 14 ounces, which is 251% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2373 mg

158%

Crackers, melba toast, plain have 2373.42014 mg of Sodium per 14 ounces, which is 158% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.98 mg

72.5%

Crackers, melba toast, plain have 7.9775493 mg of Zinc per 14 ounces, which is 72.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water20.2 g

0.55%

Crackers, melba toast, plain have 20.241543 g of Water per 14 ounces, which is 0.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Crackers, melba toast, plain:

14 ounces of Crackers, melba toast, plain has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It is an excellent source of Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin E.
This food has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Crackers, melba toast, plain:

14 ounces of Crackers, melba toast, plain has outstanding amounts of Copper, Iron, Manganese, Phosphorus, Selenium and Sodium.
It is an excellent source of Calcium, Magnesium, Potassium and Zinc.

Macronutrients in 14 ounces of Crackers, melba toast, plain:

14 ounces of Crackers, melba toast, plain has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Omega 6 and Fiber.
It also has a good amount of Fat and Omega 3.
This food has some Saturated Fat and Sugars.

Compare Crackers, melba toast, plain with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Crackers, melba toast, plain

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Crackers, melba toast, plain with: