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

Crackers, rye, wafers, seasoned.

baked cooked

Macros Ratio

Protein Fat Carbs

20%

71%

14 oz ▼

Macro Nutrients

Crackers, rye, wafers, seasoned

Energy1512 kcal

52%

Crackers, rye, wafers, seasoned have 1512.16233 kcal of Energy per 14 ounces, which is 52% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat36.5 g

37.6%

Crackers, rye, wafers, seasoned have 36.514156 g of Fat per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat5.1 g

16%

Crackers, rye, wafers, seasoned have 5.10801291 g of Saturated Fat per 14 ounces, which is 16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.26 g

79%

Crackers, rye, wafers, seasoned have 1.26211974 g of Omega 3 per 14 ounces, which is 79% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 613 g

76.6%

Crackers, rye, wafers, seasoned have 13.02999719 g of Omega 6 per 14 ounces, which is 76.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, rye, wafers, seasoned 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

Carbohydrate293 g

225%

Crackers, rye, wafers, seasoned have 292.907034 g of Carbohydrate per 14 ounces, which is 225% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber83 g

218%

Crackers, rye, wafers, seasoned have 82.950637 g of Fiber per 14 ounces, which is 218% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35.7 g

63.8%

Crackers, rye, wafers, seasoned have 35.72037 g of Protein per 14 ounces, which is 63.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, rye, wafers, seasoned

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, rye, wafers, seasoned 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 B11.25 mg

105%

Thiamine

Crackers, rye, wafers, seasoned have 1.25418188 mg of Vitamin B1 per 14 ounces, which is 105% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg

68%

Riboflavin

Crackers, rye, wafers, seasoned have 0.88507139 mg of Vitamin B2 per 14 ounces, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.8 mg

61.4%

Niacin, nicotinic acid, niacinamide

Crackers, rye, wafers, seasoned have 9.81913282 mg of Vitamin B3 per 14 ounces, which is 61.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.2 mg

44.3%

Pantothenic acid

Crackers, rye, wafers, seasoned have 2.21466294 mg of Vitamin B5 per 14 ounces, which is 44.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.75 mg

58%

Pyridoxine

Crackers, rye, wafers, seasoned have 0.7540967 mg of Vitamin B6 per 14 ounces, which is 58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9206 μg

51.6%

Folates and Folic Acid

Crackers, rye, wafers, seasoned have 206.38436 μg of Vitamin B9 per 14 ounces, which is 51.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, rye, wafers, seasoned 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, seasoned 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 D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Crackers, rye, wafers, seasoned

Calcium175 mg

17.5%

Crackers, rye, wafers, seasoned have 174.63292 mg of Calcium per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.96 mg

218%

Crackers, rye, wafers, seasoned have 1.96462035 mg of Copper per 14 ounces, which is 218% 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

Iron12 mg

151%

Crackers, rye, wafers, seasoned have 12.0655472 mg of Iron per 14 ounces, which is 151% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium421 mg

100%

Crackers, rye, wafers, seasoned have 420.70658 mg of Magnesium per 14 ounces, which is 100% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese9.4 mg

409%

Crackers, rye, wafers, seasoned have 9.41033303 mg of Manganese per 14 ounces, which is 409% 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

Phosphorus1218 mg

174%

Crackers, rye, wafers, seasoned have 1218.46151 mg of Phosphorus per 14 ounces, which is 174% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1802 mg

53%

Crackers, rye, wafers, seasoned have 1801.89422 mg of Potassium per 14 ounces, which is 53% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium129 μg

235%

Crackers, rye, wafers, seasoned have 128.990225 μg of Selenium per 14 ounces, which is 235% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3520 mg

235%

Crackers, rye, wafers, seasoned have 3520.44091 mg of Sodium per 14 ounces, which is 235% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10 mg

92%

Crackers, rye, wafers, seasoned have 10.1207715 mg of Zinc per 14 ounces, which is 92% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.43%

Crackers, rye, wafers, seasoned have 15.87572 g of Water per 14 ounces, which is 0.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Crackers, rye, wafers, seasoned:

14 ounces of Crackers, rye, wafers, seasoned has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 14 ounces of Crackers, rye, wafers, seasoned:

14 ounces of Crackers, rye, wafers, seasoned has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc.
It is an excellent source of Potassium.
It also has a good amount of Calcium.

Macronutrients in 14 ounces of Crackers, rye, wafers, seasoned:

14 ounces of Crackers, rye, wafers, seasoned has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Fat, Omega 3, Omega 6 and Protein.
It also has a good amount of Saturated Fat.

Compare Crackers, rye, wafers, seasoned with:

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Food Info

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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