Nutrients in 500 calories of Crackers, whole-wheat

Crackers, whole-wheat.

baked cooked

Weight per 500 Calories

Crackers, whole-wheat

117g

Crackers, whole-wheat has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

28%

63%

500 kcal ▼

Macro Nutrients

Crackers, whole-wheat

Energy500 kcal

17.2%

Crackers, whole-wheat 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

Fat16.5 g

17%

Crackers, whole-wheat have 16.545667447307 g of Fat per 500 calories, which is 17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.4 g

7.55%

Crackers, whole-wheat have 2.4156908665105 g of Saturated Fat per 500 calories, which is 7.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.99 g

61.7%

Crackers, whole-wheat have 0.98711943793911 g of Omega 3 per 500 calories, which is 61.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 67.14 g

42%

Crackers, whole-wheat have 7.1381733021077 g of Omega 6 per 500 calories, which is 42% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, whole-wheat 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

Carbohydrate81.4 g

62.6%

Crackers, whole-wheat have 81.440281030445 g of Carbohydrate per 500 calories, which is 62.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.4 g

1.92%

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

Crackers, whole-wheat have 1.3934426229508 g of Sugars per 500 calories, which is 1.92% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤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]

Crackers, whole-wheat have 0 g of Fructose per 500 calories, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.37 g

Crackers, whole-wheat have 0.37470725995316 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1 g

Crackers, whole-wheat have 1.0070257611241 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12 g

31.7%

Crackers, whole-wheat have 12.060889929742 g of Fiber per 500 calories, which is 31.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.4 g

22%

Crackers, whole-wheat have 12.388758782201 g of Protein per 500 calories, which is 22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Crackers, whole-wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, whole-wheat 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
Buy Preformed Vegan Vitamin A

Vitamin B10.21 mg

17.8%

Thiamine

Crackers, whole-wheat have 0.21311475409836 mg of Vitamin B1 per 500 calories, which is 17.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.025 mg

1.9%

Riboflavin

Crackers, whole-wheat have 0.024590163934426 mg of Vitamin B2 per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B35.42 mg

34%

Niacin, nicotinic acid, niacinamide

Crackers, whole-wheat have 5.4215456674473 mg of Vitamin B3 per 500 calories, which is 34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.97 mg

19.5%

Pantothenic acid

Crackers, whole-wheat have 0.97423887587822 mg of Vitamin B5 per 500 calories, which is 19.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.22 mg

16.7%

Pyridoxine

Crackers, whole-wheat have 0.21662763466042 mg of Vitamin B6 per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B932.8 μg

8.2%

Folates and Folic Acid

Crackers, whole-wheat have 32.786885245902 μg of Vitamin B9 per 500 calories, which is 8.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, whole-wheat 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
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Crackers, whole-wheat 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, whole-wheat 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
Buy Vegan Vitamin D

Vitamin E1.65 mg

11%

Tocopherols and Tocotrienols

Crackers, whole-wheat have 1.6510538641686 mg of Vitamin E per 500 calories, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K32 μg

26.5%

Phytomenadione or phylloquinone

Crackers, whole-wheat have 31.850117096019 μg of Vitamin K per 500 calories, which is 26.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, whole-wheat

Calcium42 mg

4.2%

Crackers, whole-wheat have 42.154566744731 mg of Calcium per 500 calories, which is 4.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.6%

Crackers, whole-wheat have 0.49180327868852 mg of Copper per 500 calories, which is 54.6% 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

Iron3.9 mg

49%

Crackers, whole-wheat have 3.9110070257611 mg of Iron per 500 calories, which is 49% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium129 mg

30.7%

Crackers, whole-wheat have 128.8056206089 mg of Magnesium per 500 calories, which is 30.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.5 mg

110%

Crackers, whole-wheat have 2.519906323185 mg of Manganese per 500 calories, which is 110% 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

Phosphorus388 mg

55.4%

Crackers, whole-wheat have 387.58782201405 mg of Phosphorus per 500 calories, which is 55.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium404 mg

12%

Crackers, whole-wheat have 403.981264637 mg of Potassium per 500 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

21.5%

Crackers, whole-wheat have 11.826697892272 μg of Selenium per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium937 mg

62.5%

Crackers, whole-wheat have 936.7681498829 mg of Sodium per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.08 mg

28%

Crackers, whole-wheat have 3.07962529274 mg of Zinc per 500 calories, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.44 g

0.093%

Crackers, whole-wheat have 3.4426229508197 g of Water per 500 calories, which is 0.093% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Crackers, whole-wheat:

500 calories of Crackers, whole-wheat is an excellent source of Vitamin B3 and Vitamin K.
It has a good amount of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin B2, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Crackers, whole-wheat:

500 calories of Crackers, whole-wheat 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, whole-wheat:

500 calories of Crackers, whole-wheat is an excellent source of Omega 3, Omega 6, Carbohydrate, Fiber and Protein.
It has a good amount of Fat and Saturated Fat.
While 500 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Crackers, whole-wheat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Crackers, whole-wheat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Crackers, whole-wheat with: