Nutrients in 300 calories of Crackers, saltines, whole wheat (includes multi-grain)

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

baked cooked

Weight per 300 Calories

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

75.4g

Crackers, saltines, whole wheat (includes multi-grain) has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

24%

69%

300 kcal ▼

Macro Nutrients

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

Energy300 kcal

10.3%

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

Fat8.07 g

8.32%

Crackers, saltines, whole wheat (includes multi-grain) have 8.072864321608 g of Fat per 300 calories, which is 8.32% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.59 g

37%

Crackers, saltines, whole wheat (includes multi-grain) have 0.59472361809045 g of Omega 3 per 300 calories, which is 37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.85 g

28.5%

Crackers, saltines, whole wheat (includes multi-grain) have 4.8520100502513 g of Omega 6 per 300 calories, which is 28.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate51.4 g

39.6%

Crackers, saltines, whole wheat (includes multi-grain) have 51.44472361809 g of Carbohydrate per 300 calories, which is 39.6% 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 300 calories, 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

Fiber5.05 g

13.3%

Crackers, saltines, whole wheat (includes multi-grain) have 5.0502512562814 g of Fiber per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.4 g

9.6%

Crackers, saltines, whole wheat (includes multi-grain) have 5.3819095477387 g of Protein per 300 calories, which is 9.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29.2%

Thiamine

Crackers, saltines, whole wheat (includes multi-grain) have 0.35050251256281 mg of Vitamin B1 per 300 calories, which is 29.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Crackers, saltines, whole wheat (includes multi-grain) have 0.16959798994975 mg of Vitamin B2 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.34 mg

21%

Niacin, nicotinic acid, niacinamide

Crackers, saltines, whole wheat (includes multi-grain) have 3.3369346733668 mg of Vitamin B3 per 300 calories, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.86%

Pantothenic acid

Crackers, saltines, whole wheat (includes multi-grain) have 0.4929648241206 mg of Vitamin B5 per 300 calories, which is 9.86% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.4%

Pyridoxine

Crackers, saltines, whole wheat (includes multi-grain) have 0.1605527638191 mg of Vitamin B6 per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B962 μg

15.5%

Folates and Folic Acid

Crackers, saltines, whole wheat (includes multi-grain) have 61.809045226131 μg of Vitamin B9 per 300 calories, which is 15.5% 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 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

Ascorbic acid

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

Calciferol, cholecalciferol, ergocalciferol

Crackers, saltines, whole wheat (includes multi-grain) have 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 E0.9 mg

5.98%

Tocopherols and Tocotrienols

Crackers, saltines, whole wheat (includes multi-grain) have 0.89698492462312 mg of Vitamin E per 300 calories, which is 5.98% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K13.8 μg

11.5%

Phytomenadione or phylloquinone

Crackers, saltines, whole wheat (includes multi-grain) have 13.793969849246 μg of Vitamin K per 300 calories, which is 11.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

22.3%

Crackers, saltines, whole wheat (includes multi-grain) have 0.20050251256281 mg of Copper per 300 calories, which is 22.3% 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

Iron3.87 mg

48.4%

Crackers, saltines, whole wheat (includes multi-grain) have 3.8743718592965 mg of Iron per 300 calories, which is 48.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium52.8 mg

12.6%

Crackers, saltines, whole wheat (includes multi-grain) have 52.763819095477 mg of Magnesium per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.13 mg

49%

Crackers, saltines, whole wheat (includes multi-grain) have 1.1261306532663 mg of Manganese per 300 calories, which is 49% 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

Phosphorus148 mg

21%

Crackers, saltines, whole wheat (includes multi-grain) have 147.73869346734 mg of Phosphorus per 300 calories, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium167 mg

4.9%

Crackers, saltines, whole wheat (includes multi-grain) have 166.58291457286 mg of Potassium per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19.4 μg

35.4%

Crackers, saltines, whole wheat (includes multi-grain) have 19.447236180905 μg of Selenium per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium915 mg

61%

Crackers, saltines, whole wheat (includes multi-grain) have 915.07537688442 mg of Sodium per 300 calories, which is 61% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Crackers, saltines, whole wheat (includes multi-grain) have 1.1005025125628 mg of Zinc per 300 calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.42 g

0.2%

Crackers, saltines, whole wheat (includes multi-grain) have 7.4246231155779 g of Water per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Crackers, saltines, whole wheat (includes multi-grain):

300 calories of Crackers, saltines, whole wheat (includes multi-grain) is an excellent source of Vitamin B1 and Vitamin B3.
It has a good amount of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Crackers, saltines, whole wheat (includes multi-grain):

300 calories of Crackers, saltines, whole wheat (includes multi-grain) is an excellent source of Copper, Iron, Manganese, Phosphorus, Selenium and Sodium.
It has a good amount of Magnesium and Zinc.
It also has some Potassium.
It has no Calcium.

Macronutrients in 300 calories of Crackers, saltines, whole wheat (includes multi-grain):

300 calories of Crackers, saltines, whole wheat (includes multi-grain) is an excellent source of Omega 3, Omega 6 and Carbohydrate.
It has a good amount 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 300 calories of Crackers, saltines, whole wheat (includes multi-grain)

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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