Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

Energy790 kcal

27.2%

Crackers, saltines, whole wheat (includes multi-grain) have 789.81707 kcal of Energy per 7 ounces, which is 27.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat21.3 g

22%

Crackers, saltines, whole wheat (includes multi-grain) have 21.25362015 g of Fat per 7 ounces, which is 22% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.57 g

98%

Crackers, saltines, whole wheat (includes multi-grain) have 1.565742885 g of Omega 3 per 7 ounces, which is 98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 612.8 g

75%

Crackers, saltines, whole wheat (includes multi-grain) have 12.774001205 g of Omega 6 per 7 ounces, which is 75% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate135 g

104%

Crackers, saltines, whole wheat (includes multi-grain) have 135.43973625 g of Carbohydrate per 7 ounces, which is 104% 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 7 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

Fiber13.3 g

35%

Crackers, saltines, whole wheat (includes multi-grain) have 13.2959155 g of Fiber per 7 ounces, which is 35% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25.3%

Crackers, saltines, whole wheat (includes multi-grain) have 14.1690801 g of Protein per 7 ounces, which is 25.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.92 mg

77%

Thiamine

Crackers, saltines, whole wheat (includes multi-grain) have 0.922776225 mg of Vitamin B1 per 7 ounces, which is 77% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.45 mg

34.3%

Riboflavin

Crackers, saltines, whole wheat (includes multi-grain) have 0.446504625 mg of Vitamin B2 per 7 ounces, which is 34.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B38.8 mg

55%

Niacin, nicotinic acid, niacinamide

Crackers, saltines, whole wheat (includes multi-grain) have 8.785226555 mg of Vitamin B3 per 7 ounces, which is 55% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.3 mg

26%

Pantothenic acid

Crackers, saltines, whole wheat (includes multi-grain) have 1.29784011 mg of Vitamin B5 per 7 ounces, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.42 mg

32.5%

Pyridoxine

Crackers, saltines, whole wheat (includes multi-grain) have 0.422691045 mg of Vitamin B6 per 7 ounces, which is 32.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9163 μg

40.7%

Folates and Folic Acid

Crackers, saltines, whole wheat (includes multi-grain) have 162.72613 μg of Vitamin B9 per 7 ounces, which is 40.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

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

Crackers, saltines, whole wheat (includes multi-grain) 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
Buy Vegan Vitamin D

Vitamin E2.36 mg

15.7%

Tocopherols and Tocotrienols

Crackers, saltines, whole wheat (includes multi-grain) have 2.36151335 mg of Vitamin E per 7 ounces, which is 15.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K36.3 μg

30.3%

Phytomenadione or phylloquinone

Crackers, saltines, whole wheat (includes multi-grain) have 36.3157095 μg of Vitamin K per 7 ounces, which is 30.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.7%

Crackers, saltines, whole wheat (includes multi-grain) have 0.52786769 mg of Copper per 7 ounces, which is 58.7% 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

Iron10.2 mg

128%

Crackers, saltines, whole wheat (includes multi-grain) have 10.2001501 mg of Iron per 7 ounces, which is 128% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium139 mg

33%

Crackers, saltines, whole wheat (includes multi-grain) have 138.91255 mg of Magnesium per 7 ounces, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.96 mg

129%

Crackers, saltines, whole wheat (includes multi-grain) have 2.96479071 mg of Manganese per 7 ounces, which is 129% 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

Phosphorus389 mg

55.6%

Crackers, saltines, whole wheat (includes multi-grain) have 388.95514 mg of Phosphorus per 7 ounces, which is 55.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium439 mg

13%

Crackers, saltines, whole wheat (includes multi-grain) have 438.566765 mg of Potassium per 7 ounces, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium51 μg

93%

Crackers, saltines, whole wheat (includes multi-grain) have 51.199197 μg of Selenium per 7 ounces, which is 93% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2409 mg

161%

Crackers, saltines, whole wheat (includes multi-grain) have 2409.14051 mg of Sodium per 7 ounces, which is 161% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.9 mg

26.3%

Crackers, saltines, whole wheat (includes multi-grain) have 2.8973189 mg of Zinc per 7 ounces, which is 26.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water19.5 g

0.53%

Crackers, saltines, whole wheat (includes multi-grain) have 19.54698025 g of Water per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Crackers, saltines, whole wheat (includes multi-grain):

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

Minerals in 7 ounces of Crackers, saltines, whole wheat (includes multi-grain):

7 ounces of Crackers, saltines, whole wheat (includes multi-grain) has outstanding amounts of Iron, Manganese, Selenium and Sodium.
It is an excellent source of Copper, Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
It has no Calcium.

Macronutrients in 7 ounces of Crackers, saltines, whole wheat (includes multi-grain):

7 ounces of Crackers, saltines, whole wheat (includes multi-grain) has outstanding amounts of Omega 3 and Carbohydrate.
It is an excellent source of Fat, Omega 6, Fiber and Protein.
It has no Saturated Fat and Sugars.

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

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

Food Info

Nutrients in 7 ounces of Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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