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Nutrients in 300 calories of Cracker, meal

Cracker, meal.

Weight per 300 Calories

Cracker, meal
78.3g

Cracker, meal has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
10%
4%
86%
300 kcal ▼

Macro Nutrients

Cracker, meal
Energy300 kcal
10.3%
Cracker, meal has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.33 g
1.37%
Cracker, meal has 1.331592689295 g of Fat per 300 calories, which is 1.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.21 g
0.66%
Cracker, meal has 0.21227154046997 g of Saturated Fat per 300 calories, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.031 g
1.9%
Cracker, meal has 0.030548302872063 g of Omega 3 per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.53 g
3.15%
Cracker, meal has 0.53498694516971 g of Omega 6 per 300 calories, which is 3.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cracker, meal has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate63.4 g
48.7%
Cracker, meal has 63.368146214099 g of Carbohydrate per 300 calories, which is 48.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.26 g
0.36%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cracker, meal has 0.25848563968668 g of Sugars per 300 calories, which is 0.36% 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
Fiber2.04 g
5.36%
Cracker, meal has 2.0365535248042 g of Fiber per 300 calories, which is 5.36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.3 g
13%
Cracker, meal has 7.2845953002611 g of Protein per 300 calories, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cracker, meal
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cracker, meal has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.55 mg
45.4%
Thiamine
Cracker, meal has 0.54516971279373 mg of Vitamin B1 per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg
28%
Riboflavin
Cracker, meal has 0.36657963446475 mg of Vitamin B2 per 300 calories, which is 28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.47 mg
28%
Niacin, nicotinic acid, niacinamide
Cracker, meal has 4.4702349869452 mg of Vitamin B3 per 300 calories, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.37 mg
7.3%
Pantothenic acid
Cracker, meal has 0.36579634464752 mg of Vitamin B5 per 300 calories, which is 7.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.031 mg
2.35%
Pyridoxine
Cracker, meal has 0.030548302872063 mg of Vitamin B6 per 300 calories, which is 2.35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9107 μg
26.6%
Folates and Folic Acid
Cracker, meal has 106.5274151436 μg of Vitamin B9 per 300 calories, which is 26.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cracker, meal has 0 μg of Vitamin B12 per 300 calories, 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
0%
Ascorbic acid
Cracker, meal has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cracker, meal has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.34 mg
2.25%
Tocopherols and Tocotrienols
Cracker, meal has 0.33681462140992 mg of Vitamin E per 300 calories, which is 2.25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.23 μg
0.2%
Phytomenadione or phylloquinone
Cracker, meal has 0.23498694516971 μg of Vitamin K per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cracker, meal
Calcium18 mg
1.8%
Cracker, meal has 18.015665796345 mg of Calcium per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
19.6%
Cracker, meal has 0.17624020887728 mg of Copper per 300 calories, which is 19.6% 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
Iron3.63 mg
45.4%
Cracker, meal has 3.6344647519582 mg of Iron per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium18.8 mg
4.48%
Cracker, meal has 18.798955613577 mg of Magnesium per 300 calories, which is 4.48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.74 mg
32%
Cracker, meal has 0.73942558746736 mg of Manganese per 300 calories, which is 32% 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
Phosphorus81.5 mg
11.6%
Cracker, meal has 81.462140992167 mg of Phosphorus per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium90 mg
2.65%
Cracker, meal has 90.078328981723 mg of Potassium per 300 calories, which is 2.65% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium33 μg
60.2%
Cracker, meal has 33.13315926893 μg of Selenium per 300 calories, which is 60.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12.5 mg
0.84%
Cracker, meal has 12.532637075718 mg of Sodium per 300 calories, which is 0.84% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.54 mg
4.9%
Cracker, meal has 0.54046997389034 mg of Zinc per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water5.95 g
0.16%
Cracker, meal has 5.9530026109661 g of Water per 300 calories, which is 0.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Cracker, meal:
Minerals in 300 calories of Cracker, meal:
Macronutrients in 300 calories of Cracker, meal:



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