Nutrients in 500 calories of Crackers, rye, wafers, seasoned

Crackers, rye, wafers, seasoned.

baked cooked

Weight per 500 Calories

Crackers, rye, wafers, seasoned

131g

Crackers, rye, wafers, seasoned has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

20%

71%

500 kcal ▼

Macro Nutrients

Crackers, rye, wafers, seasoned

Energy500 kcal

17.2%

Crackers, rye, wafers, seasoned have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12 g

12.4%

Crackers, rye, wafers, seasoned have 12.073490813648 g of Fat per 500 calories, which is 12.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.7 g

5.28%

Crackers, rye, wafers, seasoned have 1.6889763779528 g of Saturated Fat per 500 calories, which is 5.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.42 g

26%

Crackers, rye, wafers, seasoned have 0.41732283464567 g of Omega 3 per 500 calories, which is 26% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.3 g

25.3%

Crackers, rye, wafers, seasoned have 4.3083989501312 g of Omega 6 per 500 calories, which is 25.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate97 g

74.5%

Crackers, rye, wafers, seasoned have 96.850393700787 g of Carbohydrate per 500 calories, which is 74.5% 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

Fiber27.4 g

72%

Crackers, rye, wafers, seasoned have 27.42782152231 g of Fiber per 500 calories, which is 72% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21%

Crackers, rye, wafers, seasoned have 11.811023622047 g of Protein per 500 calories, which is 21% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34.6%

Thiamine

Crackers, rye, wafers, seasoned have 0.41469816272966 mg of Vitamin B1 per 500 calories, which is 34.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg

22.5%

Riboflavin

Crackers, rye, wafers, seasoned have 0.29265091863517 mg of Vitamin B2 per 500 calories, which is 22.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.25 mg

20.3%

Niacin, nicotinic acid, niacinamide

Crackers, rye, wafers, seasoned have 3.246719160105 mg of Vitamin B3 per 500 calories, which is 20.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.73 mg

14.6%

Pantothenic acid

Crackers, rye, wafers, seasoned have 0.73228346456693 mg of Vitamin B5 per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19%

Pyridoxine

Crackers, rye, wafers, seasoned have 0.249343832021 mg of Vitamin B6 per 500 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B968.2 μg

17%

Folates and Folic Acid

Crackers, rye, wafers, seasoned have 68.241469816273 μg of Vitamin B9 per 500 calories, which is 17% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.13 mg

0.15%

Ascorbic acid

Crackers, rye, wafers, seasoned have 0.13123359580052 mg of Vitamin C per 500 calories, which is 0.15% 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

Calcium57.7 mg

5.77%

Crackers, rye, wafers, seasoned have 57.742782152231 mg of Calcium per 500 calories, which is 5.77% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.65 mg

72%

Crackers, rye, wafers, seasoned have 0.6496062992126 mg of Copper per 500 calories, which is 72% 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

Iron4 mg

50%

Crackers, rye, wafers, seasoned have 3.989501312336 mg of Iron per 500 calories, which is 50% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium139 mg

33%

Crackers, rye, wafers, seasoned have 139.10761154856 mg of Magnesium per 500 calories, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.1 mg

135%

Crackers, rye, wafers, seasoned have 3.1115485564304 mg of Manganese per 500 calories, which is 135% 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

Phosphorus403 mg

57.6%

Crackers, rye, wafers, seasoned have 402.88713910761 mg of Phosphorus per 500 calories, which is 57.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium596 mg

17.5%

Crackers, rye, wafers, seasoned have 595.80052493438 mg of Potassium per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium42.7 μg

77.5%

Crackers, rye, wafers, seasoned have 42.650918635171 μg of Selenium per 500 calories, which is 77.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1164 mg

77.6%

Crackers, rye, wafers, seasoned have 1164.0419947507 mg of Sodium per 500 calories, which is 77.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.35 mg

30.4%

Crackers, rye, wafers, seasoned have 3.3464566929134 mg of Zinc per 500 calories, which is 30.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.25 g

0.14%

Crackers, rye, wafers, seasoned have 5.249343832021 g of Water per 500 calories, which is 0.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Crackers, rye, wafers, seasoned:

500 calories of Crackers, rye, wafers, seasoned is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B3.
It has a good amount of Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 500 calories of Crackers, rye, wafers, seasoned:

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

Macronutrients in 500 calories of Crackers, rye, wafers, seasoned:

500 calories of Crackers, rye, wafers, seasoned is an excellent source of Omega 3, Omega 6, Carbohydrate, Fiber and Protein.
It has a good amount of Fat.
It also has some Saturated Fat.

Compare Crackers, rye, wafers, seasoned with:

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Food Info

Nutrients in 500 calories of Crackers, rye, wafers, seasoned

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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