Nutrients in 5 ounces of Crackers, whole-wheat

Crackers, whole-wheat.

baked cooked

Macros Ratio

Protein Fat Carbs

28%

63%

5 oz ▼

Macro Nutrients

Crackers, whole-wheat

Energy605 kcal

21%

Crackers, whole-wheat have 605.261825 kcal of Energy per 5 ounces, which is 21% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat20 g

20.6%

Crackers, whole-wheat have 20.02892175 g of Fat per 5 ounces, which is 20.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.92 g

9.14%

Crackers, whole-wheat have 2.924250925 g of Saturated Fat per 5 ounces, which is 9.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.2 g

74.7%

Crackers, whole-wheat have 1.194931425 g of Omega 3 per 5 ounces, which is 74.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 68.64 g

51%

Crackers, whole-wheat have 8.6409276 g of Omega 6 per 5 ounces, which is 51% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate99 g

76%

Crackers, whole-wheat have 98.58538625 g of Carbohydrate per 5 ounces, which is 76% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.7 g

2.33%

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

Crackers, whole-wheat have 1.68679525 g of Sugars per 5 ounces, which is 2.33% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.45 g

Crackers, whole-wheat have 0.453592 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.2 g

Crackers, whole-wheat have 1.2190285 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14.6 g

38.4%

Crackers, whole-wheat have 14.5999925 g of Fiber per 5 ounces, which is 38.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15 g

26.8%

Crackers, whole-wheat have 14.9968855 g of Protein per 5 ounces, which is 26.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, whole-wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, whole-wheat 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 B10.26 mg

21.5%

Thiamine

Crackers, whole-wheat have 0.25798045 mg of Vitamin B1 per 5 ounces, which is 21.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.03 mg

2.3%

Riboflavin

Crackers, whole-wheat have 0.029766975 mg of Vitamin B2 per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.56 mg

41%

Niacin, nicotinic acid, niacinamide

Crackers, whole-wheat have 6.56290925 mg of Vitamin B3 per 5 ounces, which is 41% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.18 mg

23.6%

Pantothenic acid

Crackers, whole-wheat have 1.1793392 mg of Vitamin B5 per 5 ounces, which is 23.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20%

Pyridoxine

Crackers, whole-wheat have 0.262232875 mg of Vitamin B6 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B939.7 μg

9.92%

Folates and Folic Acid

Crackers, whole-wheat have 39.6893 μg of Vitamin B9 per 5 ounces, which is 9.92% 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 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, whole-wheat 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, whole-wheat 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 E2 mg

13.3%

Tocopherols and Tocotrienols

Crackers, whole-wheat have 1.99863975 mg of Vitamin E per 5 ounces, which is 13.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K38.6 μg

32%

Phytomenadione or phylloquinone

Crackers, whole-wheat have 38.55532 μg of Vitamin K per 5 ounces, which is 32% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, whole-wheat

Calcium51 mg

5.1%

Crackers, whole-wheat have 51.0291 mg of Calcium per 5 ounces, which is 5.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66%

Crackers, whole-wheat have 0.5953395 mg of Copper per 5 ounces, which is 66% 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

Iron4.73 mg

59%

Crackers, whole-wheat have 4.7343665 mg of Iron per 5 ounces, which is 59% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium156 mg

37%

Crackers, whole-wheat have 155.92225 mg of Magnesium per 5 ounces, which is 37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.05 mg

133%

Crackers, whole-wheat have 3.0504062 mg of Manganese per 5 ounces, which is 133% 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

Phosphorus469 mg

67%

Crackers, whole-wheat have 469.184225 mg of Phosphorus per 5 ounces, which is 67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium489 mg

14.4%

Crackers, whole-wheat have 489.028875 mg of Potassium per 5 ounces, which is 14.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14.3 μg

26%

Crackers, whole-wheat have 14.3164975 μg of Selenium per 5 ounces, which is 26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1134 mg

75.6%

Crackers, whole-wheat have 1133.98 mg of Sodium per 5 ounces, which is 75.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.73 mg

34%

Crackers, whole-wheat have 3.72795925 mg of Zinc per 5 ounces, which is 34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water4.17 g

0.11%

Crackers, whole-wheat have 4.1673765 g of Water per 5 ounces, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Crackers, whole-wheat:

5 ounces of Crackers, whole-wheat is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K.
It has a good amount of Vitamin B9 and Vitamin E.
While 5 ounces of product has trace amounts of Vitamin B2, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Crackers, whole-wheat:

5 ounces 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 5 ounces of Crackers, whole-wheat:

5 ounces of Crackers, whole-wheat is an excellent source of Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein.
It has a good amount of Saturated Fat.
While 5 ounces of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Crackers, whole-wheat with:

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Food Info

Nutrients in 5 ounces of Crackers, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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