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Nutrients in 14 ounces of Crackers, rye, wafers, plain

Crackers, rye, wafers, plain.

Macros Ratio

Protein Fat Carbs
10%
2%
88%
14 oz ▼

Macro Nutrients

Crackers, rye, wafers, plain
Energy1326 kcal
45.7%
Crackers, rye, wafers, plain have 1325.62262 kcal of Energy per 14 ounces, which is 45.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.57 g
3.7%
Crackers, rye, wafers, plain have 3.572037 g of Fat per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.43 g
1.34%
Crackers, rye, wafers, plain have 0.42864444 g of Saturated Fat per 14 ounces, which is 1.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.19 g
12%
Crackers, rye, wafers, plain have 0.19050864 g of Omega 3 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.4 g
8.15%
Crackers, rye, wafers, plain have 1.38515657 g of Omega 6 per 14 ounces, which is 8.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Crackers, rye, wafers, 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
Carbohydrate319 g
245%
Crackers, rye, wafers, plain have 319.101972 g of Carbohydrate per 14 ounces, which is 245% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4 g
5.53%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Crackers, rye, wafers, plain have 4.0086193 g of Sugars per 14 ounces, which is 5.53% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber91 g
239%
Crackers, rye, wafers, plain have 90.888497 g of Fiber per 14 ounces, which is 239% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein38 g
68%
Crackers, rye, wafers, plain have 38.101728 g of Protein per 14 ounces, which is 68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, rye, wafers, plain
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Crackers, rye, wafers, 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
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Vitamin B11.7 mg
141%
Thiamine
Crackers, rye, wafers, plain have 1.69473311 mg of Vitamin B1 per 14 ounces, which is 141% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.15 mg
88.2%
Riboflavin
Crackers, rye, wafers, plain have 1.14702077 mg of Vitamin B2 per 14 ounces, which is 88.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.27 mg
39.2%
Niacin, nicotinic acid, niacinamide
Crackers, rye, wafers, plain have 6.27487833 mg of Vitamin B3 per 14 ounces, which is 39.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.26 mg
45%
Pantothenic acid
Crackers, rye, wafers, plain have 2.25832117 mg of Vitamin B5 per 14 ounces, which is 45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg
82.7%
Pyridoxine
Crackers, rye, wafers, plain have 1.07558003 mg of Vitamin B6 per 14 ounces, which is 82.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9179 μg
44.7%
Folates and Folic Acid
Crackers, rye, wafers, plain have 178.60185 μg of Vitamin B9 per 14 ounces, which is 44.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Crackers, rye, wafers, 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
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Vitamin C0.4 mg
0.44%
Ascorbic acid
Crackers, rye, wafers, plain have 0.396893 mg of Vitamin C per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Crackers, rye, wafers, 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
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Vitamin E3.18 mg
21%
Tocopherols and Tocotrienols
Crackers, rye, wafers, plain have 3.175144 mg of Vitamin E per 14 ounces, which is 21% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K22.6 μg
19%
Phytomenadione or phylloquinone
Crackers, rye, wafers, plain have 22.622901 μg of Vitamin K per 14 ounces, which is 19% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, rye, wafers, plain
Calcium159 mg
16%
Crackers, rye, wafers, plain have 158.7572 mg of Calcium per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.83 mg
203%
Crackers, rye, wafers, plain have 1.82967673 mg of Copper per 14 ounces, which is 203% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron23.6 mg
295%
Crackers, rye, wafers, plain have 23.5754442 mg of Iron per 14 ounces, which is 295% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium480 mg
114%
Crackers, rye, wafers, plain have 480.24053 mg of Magnesium per 14 ounces, which is 114% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese21.3 mg
926%
Crackers, rye, wafers, plain have 21.29727838 mg of Manganese per 14 ounces, which is 926% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1326 mg
189%
Crackers, rye, wafers, plain have 1325.62262 mg of Phosphorus per 14 ounces, which is 189% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1965 mg
57.8%
Crackers, rye, wafers, plain have 1964.62035 mg of Potassium per 14 ounces, which is 57.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium94 μg
172%
Crackers, rye, wafers, plain have 94.460534 μg of Selenium per 14 ounces, which is 172% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2211 mg
147%
Crackers, rye, wafers, plain have 2210.69401 mg of Sodium per 14 ounces, which is 147% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11 mg
101%
Crackers, rye, wafers, plain have 11.113004 mg of Zinc per 14 ounces, which is 101% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water20 g
0.54%
Crackers, rye, wafers, plain have 19.84465 g of Water per 14 ounces, which is 0.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Crackers, rye, wafers, plain:
Minerals in 14 ounces of Crackers, rye, wafers, plain:
Macronutrients in 14 ounces of Crackers, rye, wafers, plain:



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