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

Crackers, rye, wafers, seasoned.

baked cooked

Macros Ratio

Protein Fat Carbs

20%

71%

7 oz ▼

Macro Nutrients

Crackers, rye, wafers, seasoned

Energy756 kcal

26%

Crackers, rye, wafers, seasoned have 756.081165 kcal of Energy per 7 ounces, which is 26% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat18.3 g

19%

Crackers, rye, wafers, seasoned have 18.257078 g of Fat per 7 ounces, which is 19% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.55 g

Crackers, rye, wafers, seasoned have 2.554006455 g of Saturated Fat per 7 ounces, which is 8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.63 g

39.4%

Crackers, rye, wafers, seasoned have 0.63105987 g of Omega 3 per 7 ounces, which is 39.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 66.5 g

38.3%

Crackers, rye, wafers, seasoned have 6.514998595 g of Omega 6 per 7 ounces, which is 38.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, rye, wafers, seasoned 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

Carbohydrate146 g

113%

Crackers, rye, wafers, seasoned have 146.453517 g of Carbohydrate per 7 ounces, which is 113% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber41.5 g

109%

Crackers, rye, wafers, seasoned have 41.4753185 g of Fiber per 7 ounces, which is 109% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Crackers, rye, wafers, seasoned have 17.860185 g of Protein per 7 ounces, which is 32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, rye, wafers, seasoned

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, rye, wafers, seasoned 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 B10.63 mg

52.3%

Thiamine

Crackers, rye, wafers, seasoned have 0.62709094 mg of Vitamin B1 per 7 ounces, which is 52.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg

34%

Riboflavin

Crackers, rye, wafers, seasoned have 0.442535695 mg of Vitamin B2 per 7 ounces, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.9 mg

30.7%

Niacin, nicotinic acid, niacinamide

Crackers, rye, wafers, seasoned have 4.90956641 mg of Vitamin B3 per 7 ounces, which is 30.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg

22%

Pantothenic acid

Crackers, rye, wafers, seasoned have 1.10733147 mg of Vitamin B5 per 7 ounces, which is 22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29%

Pyridoxine

Crackers, rye, wafers, seasoned have 0.37704835 mg of Vitamin B6 per 7 ounces, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9103 μg

25.8%

Folates and Folic Acid

Crackers, rye, wafers, seasoned have 103.19218 μg of Vitamin B9 per 7 ounces, which is 25.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, rye, wafers, seasoned 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, seasoned 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 D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Crackers, rye, wafers, seasoned

Calcium87.3 mg

8.73%

Crackers, rye, wafers, seasoned have 87.31646 mg of Calcium per 7 ounces, which is 8.73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.98 mg

109%

Crackers, rye, wafers, seasoned have 0.982310175 mg of Copper per 7 ounces, which is 109% 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

Iron6.03 mg

75.4%

Crackers, rye, wafers, seasoned have 6.0327736 mg of Iron per 7 ounces, which is 75.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium210 mg

50%

Crackers, rye, wafers, seasoned have 210.35329 mg of Magnesium per 7 ounces, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.7 mg

205%

Crackers, rye, wafers, seasoned have 4.705166515 mg of Manganese per 7 ounces, which is 205% 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

Phosphorus609 mg

87%

Crackers, rye, wafers, seasoned have 609.230755 mg of Phosphorus per 7 ounces, which is 87% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium901 mg

26.5%

Crackers, rye, wafers, seasoned have 900.94711 mg of Potassium per 7 ounces, which is 26.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium64.5 μg

117%

Crackers, rye, wafers, seasoned have 64.4951125 μg of Selenium per 7 ounces, which is 117% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1760 mg

117%

Crackers, rye, wafers, seasoned have 1760.220455 mg of Sodium per 7 ounces, which is 117% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.06 mg

46%

Crackers, rye, wafers, seasoned have 5.06038575 mg of Zinc per 7 ounces, which is 46% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.94 g

0.21%

Crackers, rye, wafers, seasoned have 7.93786 g of Water per 7 ounces, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

7 ounces of Crackers, rye, wafers, seasoned is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin C.

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

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

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

7 ounces of Crackers, rye, wafers, seasoned has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 3, Omega 6 and Protein.
It also has a good amount of Fat and Saturated Fat.

Compare Crackers, rye, wafers, seasoned with:

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Food Info

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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