Nutrients in 7 ounces of Crackers, rye, wafers, plain

Crackers, rye, wafers, plain.

baked cooked

Macros Ratio

Protein Fat Carbs

10%

88%

7 oz ▼

Macro Nutrients

Crackers, rye, wafers, plain

Energy663 kcal

23%

Crackers, rye, wafers, plain have 662.81131 kcal of Energy per 7 ounces, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.84%

Crackers, rye, wafers, plain have 1.7860185 g of Fat per 7 ounces, which is 1.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.67%

Crackers, rye, wafers, plain have 0.21432222 g of Saturated Fat per 7 ounces, which is 0.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.095 g

5.95%

Crackers, rye, wafers, plain have 0.09525432 g of Omega 3 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.69 g

4.07%

Crackers, rye, wafers, plain have 0.692578285 g of Omega 6 per 7 ounces, which is 4.07% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, rye, wafers, plain have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate160 g

123%

Crackers, rye, wafers, plain have 159.550986 g of Carbohydrate per 7 ounces, which is 123% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2 g

2.76%

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

Crackers, rye, wafers, plain have 2.00430965 g of Sugars per 7 ounces, which is 2.76% 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

Fiber45.4 g

120%

Crackers, rye, wafers, plain have 45.4442485 g of Fiber per 7 ounces, which is 120% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

34%

Crackers, rye, wafers, plain have 19.050864 g of Protein per 7 ounces, which is 34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, rye, wafers, plain

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, rye, wafers, plain have 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 B10.85 mg

70.6%

Thiamine

Crackers, rye, wafers, plain have 0.847366555 mg of Vitamin B1 per 7 ounces, which is 70.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.57 mg

44%

Riboflavin

Crackers, rye, wafers, plain have 0.573510385 mg of Vitamin B2 per 7 ounces, which is 44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.14 mg

19.6%

Niacin, nicotinic acid, niacinamide

Crackers, rye, wafers, plain have 3.137439165 mg of Vitamin B3 per 7 ounces, which is 19.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.13 mg

22.6%

Pantothenic acid

Crackers, rye, wafers, plain have 1.129160585 mg of Vitamin B5 per 7 ounces, which is 22.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg

41.4%

Pyridoxine

Crackers, rye, wafers, plain have 0.537790015 mg of Vitamin B6 per 7 ounces, which is 41.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B989.3 μg

22.3%

Folates and Folic Acid

Crackers, rye, wafers, plain have 89.300925 μg of Vitamin B9 per 7 ounces, which is 22.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, rye, wafers, plain have 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 C0.2 mg

0.22%

Ascorbic acid

Crackers, rye, wafers, plain have 0.1984465 mg of Vitamin C per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Crackers, rye, wafers, plain have 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 E1.6 mg

10.6%

Tocopherols and Tocotrienols

Crackers, rye, wafers, plain have 1.587572 mg of Vitamin E per 7 ounces, which is 10.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11.3 μg

9.43%

Phytomenadione or phylloquinone

Crackers, rye, wafers, plain have 11.3114505 μg of Vitamin K per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crackers, rye, wafers, plain

Calcium79.4 mg

7.94%

Crackers, rye, wafers, plain have 79.3786 mg of Calcium per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.91 mg

102%

Crackers, rye, wafers, plain have 0.914838365 mg of Copper per 7 ounces, which is 102% 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

Iron11.8 mg

147%

Crackers, rye, wafers, plain have 11.7877221 mg of Iron per 7 ounces, which is 147% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium240 mg

57%

Crackers, rye, wafers, plain have 240.120265 mg of Magnesium per 7 ounces, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese10.6 mg

463%

Crackers, rye, wafers, plain have 10.64863919 mg of Manganese per 7 ounces, which is 463% 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

Phosphorus663 mg

95%

Crackers, rye, wafers, plain have 662.81131 mg of Phosphorus per 7 ounces, which is 95% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium982 mg

29%

Crackers, rye, wafers, plain have 982.310175 mg of Potassium per 7 ounces, which is 29% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium47.2 μg

86%

Crackers, rye, wafers, plain have 47.230267 μg of Selenium per 7 ounces, which is 86% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1105 mg

73.7%

Crackers, rye, wafers, plain have 1105.347005 mg of Sodium per 7 ounces, which is 73.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.56 mg

50.5%

Crackers, rye, wafers, plain have 5.556502 mg of Zinc per 7 ounces, which is 50.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.92 g

0.27%

Crackers, rye, wafers, plain have 9.922325 g of Water per 7 ounces, which is 0.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Crackers, rye, wafers, plain:

7 ounces of Crackers, rye, wafers, plain is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B3, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Crackers, rye, wafers, plain:

7 ounces of Crackers, rye, wafers, plain has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Selenium.
It is an excellent source of Magnesium, Potassium, Sodium and Zinc.
It also has a good amount of Calcium.

Macronutrients in 7 ounces of Crackers, rye, wafers, plain:

7 ounces of Crackers, rye, wafers, plain has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has some Omega 3, Omega 6 and Sugars.
While 7 ounces of product has trace amounts of Fat, it has no Saturated Fat.

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Food Info

Nutrients in 7 ounces of Crackers, rye, wafers, plain

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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