Plant Nutrients DB
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Nutrients in 100 grams ofCracker, meal

Cracker, meal.
bakedcooked

Macros Ratio

ProteinsFatsCarbs
10%
4%
86%

Vitamins

100gRDA for Men 19-30 years
Cracker, meal
Vitamin A0 μg
0%
Cracker, meal has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.7 mg
58%
Cracker, meal has 0.696 mg of Thiamine per 100 grams, which is 58% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.47 mg
36%
Cracker, meal has 0.468 mg of Vitamin B2 per 100 grams, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B35.7 mg
35.7%
Cracker, meal has 5.707 mg of Vitamin B3 per 100 grams, which is 35.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.04 mg
3%
Cracker, meal has 0.039 mg of Vitamin B6 per 100 grams, which is 3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Cracker, meal has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C0 mg
0%
Cracker, meal has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Cracker, meal has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.43 mg
2.87%
Cracker, meal has 0.43 mg of Vitamin E per 100 grams, which is 2.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K0.3 μg
0.25%
Cracker, meal has 0.3 μg of Vitamin K per 100 grams, which is 0.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate136 μg
34%
Cracker, meal has 136 μg of Folate per 100 grams, which is 34% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cracker, meal
Calcium23 mg
2.3%
Cracker, meal has 23 mg of Calcium per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.23 mg
25%
Cracker, meal has 0.225 mg of Copper per 100 grams, which is 25% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron4.64 mg
58%
Cracker, meal has 4.64 mg of Iron per 100 grams, which is 58% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium24 mg
6%
Cracker, meal has 24 mg of Magnesium per 100 grams, which is 6% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.94 mg
41%
Cracker, meal has 0.944 mg of Manganese per 100 grams, which is 41% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus104 mg
15%
Cracker, meal has 104 mg of Phosphorus per 100 grams, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium115 mg
3.4%
Cracker, meal has 115 mg of Potassium per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium42 μg
77%
Cracker, meal has 42.3 μg of Selenium per 100 grams, which is 77% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium16 mg
1.07%
Cracker, meal has 16 mg of Sodium per 100 grams, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.69 mg
6.27%
Cracker, meal has 0.69 mg of Zinc per 100 grams, which is 6.27% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Cracker, meal:
100 grams of Cracker, meal is an excellent source of Thiamine, Vitamin B2, Vitamin B3 and Folate. It has some Vitamin B6 and Vitamin E. It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 100 grams of Cracker, meal:
100 grams of Cracker, meal is an excellent source of Copper, Iron, Manganese and Selenium. It has a good amount of Phosphorus. It also has some Magnesium, Potassium and Zinc. The product has trace amounts of Calcium and Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Cracker, meal
Energy383 kcal
13%
Cracker, meal has 383 kcal of Energy per 100 grams, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat1.7 g
1.75%
Cracker, meal has 1.7 g of Fat per 100 grams, which is 1.75% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein9.3 g
16.6%
Cracker, meal has 9.3 g of Protein per 100 grams, which is 16.6% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate81 g
62%
Cracker, meal has 80.9 g of Carbohydrate per 100 grams, which is 62% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars0.33 g
0.46%
Cracker, meal has 0.33 g of Sugars per 100 grams, which is 0.46% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.6 g
6.84%
Cracker, meal has 2.6 g of Fiber per 100 grams, which is 6.84% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Cracker, meal has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.27 g
0.85%
Cracker, meal has 0.271 g of Saturated Fat per 100 grams, which is 0.85% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.04 g
2.44%
Cracker, meal has 0.039 g of Omega 3 per 100 grams, which is 2.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.68 g
4%
Cracker, meal has 0.683 g of Omega 6 per 100 grams, which is 4% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water7.6 g
0.21%
Cracker, meal has 7.6 g of Water per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Cracker, meal:
100 grams of Cracker, meal is an excellent source of Carbohydrate. It has a good amount of Protein. It also has some Fiber, Omega 3 and Omega 6. While 100 grams of product has trace amounts of Fat and Saturated Fat, it has no Sugars.