Nutrients in 5 ounces of Crackers, saltines, whole wheat (includes multi-grain)

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

baked cooked

Macros Ratio

Protein Fat Carbs

24%

69%

5 oz ▼

Macro Nutrients

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

Energy564 kcal

19.5%

Crackers, saltines, whole wheat (includes multi-grain) have 564.15505 kcal of Energy per 5 ounces, which is 19.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat15 g

15.7%

Crackers, saltines, whole wheat (includes multi-grain) have 15.18115725 g of Fat per 5 ounces, which is 15.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.1 g

70%

Crackers, saltines, whole wheat (includes multi-grain) have 1.118387775 g of Omega 3 per 5 ounces, which is 70% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 69.12 g

53.7%

Crackers, saltines, whole wheat (includes multi-grain) have 9.124286575 g of Omega 6 per 5 ounces, which is 53.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate97 g

74.4%

Crackers, saltines, whole wheat (includes multi-grain) have 96.74266875 g of Carbohydrate per 5 ounces, which is 74.4% 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 5 ounces, 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

Fiber9.5 g

25%

Crackers, saltines, whole wheat (includes multi-grain) have 9.4970825 g of Fiber per 5 ounces, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Crackers, saltines, whole wheat (includes multi-grain) have 10.1207715 g of Protein per 5 ounces, which is 18% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg

55%

Thiamine

Crackers, saltines, whole wheat (includes multi-grain) have 0.659125875 mg of Vitamin B1 per 5 ounces, which is 55% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg

24.5%

Riboflavin

Crackers, saltines, whole wheat (includes multi-grain) have 0.318931875 mg of Vitamin B2 per 5 ounces, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.28 mg

39.2%

Niacin, nicotinic acid, niacinamide

Crackers, saltines, whole wheat (includes multi-grain) have 6.275161825 mg of Vitamin B3 per 5 ounces, which is 39.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.93 mg

18.5%

Pantothenic acid

Crackers, saltines, whole wheat (includes multi-grain) have 0.92702865 mg of Vitamin B5 per 5 ounces, which is 18.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23.2%

Pyridoxine

Crackers, saltines, whole wheat (includes multi-grain) have 0.301922175 mg of Vitamin B6 per 5 ounces, which is 23.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9116 μg

29%

Folates and Folic Acid

Crackers, saltines, whole wheat (includes multi-grain) have 116.23295 μg of Vitamin B9 per 5 ounces, which is 29% 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 5 ounces, 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 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.7 mg

11.2%

Tocopherols and Tocotrienols

Crackers, saltines, whole wheat (includes multi-grain) have 1.68679525 mg of Vitamin E per 5 ounces, which is 11.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K26 μg

21.6%

Phytomenadione or phylloquinone

Crackers, saltines, whole wheat (includes multi-grain) have 25.9397925 μg of Vitamin K per 5 ounces, which is 21.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

42%

Crackers, saltines, whole wheat (includes multi-grain) have 0.37704835 mg of Copper per 5 ounces, which is 42% 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

Iron7.3 mg

91%

Crackers, saltines, whole wheat (includes multi-grain) have 7.2858215 mg of Iron per 5 ounces, which is 91% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium99 mg

23.6%

Crackers, saltines, whole wheat (includes multi-grain) have 99.22325 mg of Magnesium per 5 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

92%

Crackers, saltines, whole wheat (includes multi-grain) have 2.11770765 mg of Manganese per 5 ounces, which is 92% 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

Phosphorus278 mg

39.7%

Crackers, saltines, whole wheat (includes multi-grain) have 277.8251 mg of Phosphorus per 5 ounces, which is 39.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium313 mg

9.2%

Crackers, saltines, whole wheat (includes multi-grain) have 313.261975 mg of Potassium per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium36.6 μg

66.5%

Crackers, saltines, whole wheat (includes multi-grain) have 36.570855 μg of Selenium per 5 ounces, which is 66.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1721 mg

115%

Crackers, saltines, whole wheat (includes multi-grain) have 1720.81465 mg of Sodium per 5 ounces, which is 115% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.07 mg

19%

Crackers, saltines, whole wheat (includes multi-grain) have 2.0695135 mg of Zinc per 5 ounces, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water14 g

0.38%

Crackers, saltines, whole wheat (includes multi-grain) have 13.96212875 g of Water per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Crackers, saltines, whole wheat (includes multi-grain):

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

Minerals in 5 ounces of Crackers, saltines, whole wheat (includes multi-grain):

5 ounces 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 5 ounces of Crackers, saltines, whole wheat (includes multi-grain):

5 ounces 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 5 ounces of Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Crackers, saltines, whole wheat (includes multi-grain) with: