Nutrients in 500 calories of Crackers, saltines, whole wheat (includes multi-grain)

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

baked cooked

Weight per 500 Calories

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

126g

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

Macros Ratio

Protein Fat Carbs

24%

69%

500 kcal ▼

Macro Nutrients

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

Energy500 kcal

17.2%

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

Fat13.5 g

14%

Crackers, saltines, whole wheat (includes multi-grain) have 13.454773869347 g of Fat per 500 calories, which is 14% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.99 g

62%

Crackers, saltines, whole wheat (includes multi-grain) have 0.99120603015075 g of Omega 3 per 500 calories, which is 62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 68.1 g

47.6%

Crackers, saltines, whole wheat (includes multi-grain) have 8.0866834170854 g of Omega 6 per 500 calories, which is 47.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate85.7 g

66%

Crackers, saltines, whole wheat (includes multi-grain) have 85.741206030151 g of Carbohydrate per 500 calories, which is 66% 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 500 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

Fiber8.4 g

22%

Crackers, saltines, whole wheat (includes multi-grain) have 8.4170854271357 g of Fiber per 500 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.97 g

16%

Crackers, saltines, whole wheat (includes multi-grain) have 8.9698492462312 g of Protein per 500 calories, which is 16% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg

48.7%

Thiamine

Crackers, saltines, whole wheat (includes multi-grain) have 0.58417085427136 mg of Vitamin B1 per 500 calories, which is 48.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.7%

Riboflavin

Crackers, saltines, whole wheat (includes multi-grain) have 0.28266331658291 mg of Vitamin B2 per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.56 mg

34.8%

Niacin, nicotinic acid, niacinamide

Crackers, saltines, whole wheat (includes multi-grain) have 5.5615577889447 mg of Vitamin B3 per 500 calories, which is 34.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.82 mg

16.4%

Pantothenic acid

Crackers, saltines, whole wheat (includes multi-grain) have 0.821608040201 mg of Vitamin B5 per 500 calories, which is 16.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

20.6%

Pyridoxine

Crackers, saltines, whole wheat (includes multi-grain) have 0.26758793969849 mg of Vitamin B6 per 500 calories, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9103 μg

25.8%

Folates and Folic Acid

Crackers, saltines, whole wheat (includes multi-grain) have 103.01507537688 μg of Vitamin B9 per 500 calories, which is 25.8% 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 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 mg

Ascorbic acid

Crackers, saltines, whole wheat (includes multi-grain) have 0 mg of Vitamin C per 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.5 mg

9.97%

Tocopherols and Tocotrienols

Crackers, saltines, whole wheat (includes multi-grain) have 1.4949748743719 mg of Vitamin E per 500 calories, which is 9.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K23 μg

19%

Phytomenadione or phylloquinone

Crackers, saltines, whole wheat (includes multi-grain) have 22.989949748744 μg of Vitamin K per 500 calories, which is 19% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.33 mg

37%

Crackers, saltines, whole wheat (includes multi-grain) have 0.33417085427136 mg of Copper per 500 calories, which is 37% 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

Iron6.46 mg

80.7%

Crackers, saltines, whole wheat (includes multi-grain) have 6.4572864321608 mg of Iron per 500 calories, which is 80.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium88 mg

21%

Crackers, saltines, whole wheat (includes multi-grain) have 87.939698492462 mg of Magnesium per 500 calories, which is 21% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.88 mg

81.6%

Crackers, saltines, whole wheat (includes multi-grain) have 1.8768844221106 mg of Manganese per 500 calories, which is 81.6% 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

Phosphorus246 mg

35%

Crackers, saltines, whole wheat (includes multi-grain) have 246.23115577889 mg of Phosphorus per 500 calories, which is 35% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium278 mg

8.17%

Crackers, saltines, whole wheat (includes multi-grain) have 277.63819095477 mg of Potassium per 500 calories, which is 8.17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium32.4 μg

59%

Crackers, saltines, whole wheat (includes multi-grain) have 32.412060301508 μg of Selenium per 500 calories, which is 59% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1525 mg

102%

Crackers, saltines, whole wheat (includes multi-grain) have 1525.1256281407 mg of Sodium per 500 calories, which is 102% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.83 mg

16.7%

Crackers, saltines, whole wheat (includes multi-grain) have 1.8341708542714 mg of Zinc per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12.4 g

0.33%

Crackers, saltines, whole wheat (includes multi-grain) have 12.374371859296 g of Water per 500 calories, which is 0.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Crackers, saltines, whole wheat (includes multi-grain):

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

Minerals in 500 calories of Crackers, saltines, whole wheat (includes multi-grain):

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

Macronutrients in 500 calories of Crackers, saltines, whole wheat (includes multi-grain):

500 calories of Crackers, saltines, whole wheat (includes multi-grain) is an excellent source of Omega 3, Omega 6, Carbohydrate and Fiber.
It has a good amount of Fat 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 500 calories of Crackers, saltines, whole wheat (includes multi-grain)

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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