Nutrients in 7 ounces of Cracker, meal

Cracker, meal.

baked cooked

Macros Ratio

Protein Fat Carbs

10%

86%

7 oz ▼

Macro Nutrients

Cracker, meal

Energy760 kcal

26.2%

Cracker, meal has 760.050095 kcal of Energy per 7 ounces, which is 26.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.37 g

3.48%

Cracker, meal has 3.3735905 g of Fat per 7 ounces, which is 3.48% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.54 g

1.7%

Cracker, meal has 0.537790015 g of Saturated Fat per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.077 g

4.84%

Cracker, meal has 0.077394135 g of Omega 3 per 7 ounces, which is 4.84% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.36 g

7.97%

Cracker, meal has 1.355389595 g of Omega 6 per 7 ounces, which is 7.97% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cracker, meal has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate161 g

123%

Cracker, meal has 160.5432185 g of Carbohydrate per 7 ounces, which is 123% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.65 g

0.9%

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

Cracker, meal has 0.65487345 g of Sugars per 7 ounces, which is 0.9% 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

Fiber5.16 g

13.6%

Cracker, meal has 5.159609 g of Fiber per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18.5 g

33%

Cracker, meal has 18.4555245 g of Protein per 7 ounces, which is 33% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cracker, meal

Vitamin A0 μg

RAE, retinol activity equivalents

Cracker, meal has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.4 mg

115%

Thiamine

Cracker, meal has 1.38118764 mg of Vitamin B1 per 7 ounces, which is 115% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.93 mg

71.4%

Riboflavin

Cracker, meal has 0.92872962 mg of Vitamin B2 per 7 ounces, which is 71.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.3 mg

70.8%

Niacin, nicotinic acid, niacinamide

Cracker, meal has 11.325341755 mg of Vitamin B3 per 7 ounces, which is 70.8% 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

Cracker, meal has 0.926745155 mg of Vitamin B5 per 7 ounces, which is 18.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.077 mg

5.95%

Pyridoxine

Cracker, meal has 0.077394135 mg of Vitamin B6 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9270 μg

67.5%

Folates and Folic Acid

Cracker, meal has 269.88724 μg of Vitamin B9 per 7 ounces, which is 67.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cracker, meal has 0 μg of Vitamin B12 per 7 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

Cracker, meal has 0 mg of Vitamin C per 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cracker, meal has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.85 mg

5.7%

Tocopherols and Tocotrienols

Cracker, meal has 0.85331995 mg of Vitamin E per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.6 μg

0.5%

Phytomenadione or phylloquinone

Cracker, meal has 0.5953395 μg of Vitamin K per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cracker, meal

Calcium45.6 mg

4.56%

Cracker, meal has 45.642695 mg of Calcium per 7 ounces, which is 4.56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.45 mg

49.6%

Cracker, meal has 0.446504625 mg of Copper per 7 ounces, which is 49.6% 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

Iron9.2 mg

115%

Cracker, meal has 9.2079176 mg of Iron per 7 ounces, which is 115% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Cracker, meal has 47.62716 mg of Magnesium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.87 mg

81.4%

Cracker, meal has 1.87333496 mg of Manganese per 7 ounces, which is 81.4% 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

Phosphorus206 mg

29.5%

Cracker, meal has 206.38436 mg of Phosphorus per 7 ounces, which is 29.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium228 mg

6.7%

Cracker, meal has 228.213475 mg of Potassium per 7 ounces, which is 6.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium84 μg

153%

Cracker, meal has 83.9428695 μg of Selenium per 7 ounces, which is 153% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium31.8 mg

2.1%

Cracker, meal has 31.75144 mg of Sodium per 7 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.37 mg

12.4%

Cracker, meal has 1.36928085 mg of Zinc per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water15 g

0.41%

Cracker, meal has 15.081934 g of Water per 7 ounces, which is 0.41% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Cracker, meal:

7 ounces of Cracker, meal has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B9.
It also has a good amount of Vitamin B5.
This food has some Vitamin B6 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 7 ounces of Cracker, meal:

7 ounces of Cracker, meal has outstanding amounts of Iron, Manganese and Selenium.
It is an excellent source of Copper and Phosphorus.
It also has a good amount of Magnesium and Zinc.
This food has some Calcium and Potassium.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Cracker, meal:

7 ounces of Cracker, meal has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has a good amount of Omega 6 and Fiber.
This food has some Fat and Omega 3.
The product has trace amounts of Saturated Fat and Sugars.

Compare Cracker, meal with:

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

Food Info

Nutrients in 7 ounces of Cracker, meal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Cracker, meal with: