Nutrients in 14 ounces of Crackers, saltines, whole wheat (includes multi-grain)

Crackers, saltines, whole wheat (includes multi-grain).

baked cooked

Macros Ratio

Protein Fat Carbs

24%

69%

14 oz ▼

Macro Nutrients

Crackers, saltines, whole wheat (includes multi-grain)

Energy1580 kcal

54.5%

Crackers, saltines, whole wheat (includes multi-grain) have 1579.63414 kcal of Energy per 14 ounces, which is 54.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat42.5 g

44%

Crackers, saltines, whole wheat (includes multi-grain) have 42.5072403 g of Fat per 14 ounces, which is 44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0 g

Crackers, saltines, whole wheat (includes multi-grain) have 0 g of Saturated Fat per 14 ounces, which is 0% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.13 g

196%

Crackers, saltines, whole wheat (includes multi-grain) have 3.13148577 g of Omega 3 per 14 ounces, which is 196% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 625.5 g

150%

Crackers, saltines, whole wheat (includes multi-grain) have 25.54800241 g of Omega 6 per 14 ounces, which is 150% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, saltines, whole wheat (includes multi-grain) 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

Carbohydrate271 g

208%

Crackers, saltines, whole wheat (includes multi-grain) have 270.8794725 g of Carbohydrate per 14 ounces, which is 208% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0 g

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

Crackers, saltines, whole wheat (includes multi-grain) have 0 g of Sugars per 14 ounces, which is 0% 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

Fiber26.6 g

70%

Crackers, saltines, whole wheat (includes multi-grain) have 26.591831 g of Fiber per 14 ounces, which is 70% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein28.3 g

50.6%

Crackers, saltines, whole wheat (includes multi-grain) have 28.3381602 g of Protein per 14 ounces, which is 50.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, saltines, whole wheat (includes multi-grain)

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, saltines, whole wheat (includes multi-grain) 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 B11.85 mg

154%

Thiamine

Crackers, saltines, whole wheat (includes multi-grain) have 1.84555245 mg of Vitamin B1 per 14 ounces, which is 154% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg

68.7%

Riboflavin

Crackers, saltines, whole wheat (includes multi-grain) have 0.89300925 mg of Vitamin B2 per 14 ounces, which is 68.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317.6 mg

110%

Niacin, nicotinic acid, niacinamide

Crackers, saltines, whole wheat (includes multi-grain) have 17.57045311 mg of Vitamin B3 per 14 ounces, which is 110% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.6 mg

52%

Pantothenic acid

Crackers, saltines, whole wheat (includes multi-grain) have 2.59568022 mg of Vitamin B5 per 14 ounces, which is 52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.85 mg

65%

Pyridoxine

Crackers, saltines, whole wheat (includes multi-grain) have 0.84538209 mg of Vitamin B6 per 14 ounces, which is 65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9325 μg

81.4%

Folates and Folic Acid

Crackers, saltines, whole wheat (includes multi-grain) have 325.45226 μg of Vitamin B9 per 14 ounces, which is 81.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, saltines, whole wheat (includes multi-grain) 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 mg

Ascorbic acid

Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain) 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 E4.72 mg

31.5%

Tocopherols and Tocotrienols

Crackers, saltines, whole wheat (includes multi-grain) have 4.7230267 mg of Vitamin E per 14 ounces, which is 31.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K72.6 μg

60.5%

Phytomenadione or phylloquinone

Crackers, saltines, whole wheat (includes multi-grain) have 72.631419 μg of Vitamin K per 14 ounces, which is 60.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, saltines, whole wheat (includes multi-grain)

Calcium0 mg

Crackers, saltines, whole wheat (includes multi-grain) have 0 mg of Calcium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.06 mg

117%

Crackers, saltines, whole wheat (includes multi-grain) have 1.05573538 mg of Copper per 14 ounces, which is 117% 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

Iron20.4 mg

255%

Crackers, saltines, whole wheat (includes multi-grain) have 20.4003002 mg of Iron per 14 ounces, which is 255% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium278 mg

66%

Crackers, saltines, whole wheat (includes multi-grain) have 277.8251 mg of Magnesium per 14 ounces, which is 66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.93 mg

258%

Crackers, saltines, whole wheat (includes multi-grain) have 5.92958142 mg of Manganese per 14 ounces, which is 258% 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, saltines, whole wheat (includes multi-grain) 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

Potassium877 mg

25.8%

Crackers, saltines, whole wheat (includes multi-grain) have 877.13353 mg of Potassium per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium102 μg

186%

Crackers, saltines, whole wheat (includes multi-grain) have 102.398394 μg of Selenium per 14 ounces, which is 186% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4818 mg

321%

Crackers, saltines, whole wheat (includes multi-grain) have 4818.28102 mg of Sodium per 14 ounces, which is 321% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.8 mg

52.7%

Crackers, saltines, whole wheat (includes multi-grain) have 5.7946378 mg of Zinc per 14 ounces, which is 52.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water39 g

1.06%

Crackers, saltines, whole wheat (includes multi-grain) have 39.0939605 g of Water per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Crackers, saltines, whole wheat (includes multi-grain):

14 ounces of Crackers, saltines, whole wheat (includes multi-grain) has outstanding amounts of Vitamin B1, Vitamin B3 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Crackers, saltines, whole wheat (includes multi-grain):

14 ounces of Crackers, saltines, whole wheat (includes multi-grain) has outstanding amounts of Copper, Iron, Manganese, Phosphorus, Selenium and Sodium.
It is an excellent source of Magnesium, Potassium and Zinc.
It has no Calcium.

Macronutrients in 14 ounces of Crackers, saltines, whole wheat (includes multi-grain):

14 ounces of Crackers, saltines, whole wheat (includes multi-grain) has outstanding amounts of Omega 3, Omega 6 and Carbohydrate.
It is an excellent source of Fat, Fiber and Protein.
It has no Saturated Fat and Sugars.

Compare Crackers, saltines, whole wheat (includes multi-grain) with:

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Food Info

Nutrients in 14 ounces of Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Crackers, saltines, whole wheat (includes multi-grain) with: