Cracker, meal

100 g: 383 kcal, 9.3 g protein, 80.9 g carbohydrate and 1.7 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories380

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 81g	29%
Dietary Fiber 3g	9%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein 9g	19%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 4.6mg	25%
Potassium 120mg	2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Iron (26% DV), Copper (25% DV), Manganese (41% DV), Selenium (77% DV), Thiamin (B1) (58% DV), Riboflavin (B2) (36% DV), Niacin (B3) (36% DV), Folate (54% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

10% protein · 86% carbohydrate · 4% fat

Protein: 9 g 10%
Carbs: 81 g 86%
Fat: 2 g 4%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 15% of foods
Protein: more than 51% of foods
Total fat: less than 67% of foods
Carbohydrate: more than 97% of foods
Dietary fiber: more than 77% of foods
Total sugars: less than 61% of foods
Sodium: less than 79% of foods

All nutrients (56)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	383 kcal	383 kcal
Protein	9.3 g	9.3 g	19%
Carbohydrate	80.9 g	80.9 g	29%
Dietary fiber	2.6 g	2.6 g	9%
Total sugars	0.33 g	0.33 g
Water	7.6 g	7.6 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.7 g	1.7 g	2%
Saturated fat	0.271 g	0.271 g	1%
Monounsaturated fat	0.152 g	0.152 g
Polyunsaturated fat	0.722 g	0.722 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	23 mg	23 mg	2%
Iron	4.64 mg	4.64 mg	26%
Magnesium	24 mg	24 mg	6%
Phosphorus	104 mg	104 mg	8%
Potassium	115 mg	115 mg	2%
Sodium	16 mg	16 mg	1%
Zinc	0.69 mg	0.69 mg	6%
Copper	0.225 mg	0.225 mg	25%
Manganese	0.944 mg	0.944 mg	41%
Selenium	42.3 mcg	42.3 mcg	77%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.43 mg	0.43 mg	3%
Vitamin K	0.3 mcg	0.3 mcg	0%
Thiamin (B1)	0.696 mg	0.696 mg	58%
Riboflavin (B2)	0.468 mg	0.468 mg	36%
Niacin (B3)	5.71 mg	5.71 mg	36%
Pantothenic acid (B5)	0.467 mg	0.467 mg	9%
Vitamin B6	0.039 mg	0.039 mg	2%
Folate	216 mcg	216 mcg	54%
Vitamin B12	0 mcg	0 mcg	0%
Choline	19.6 mg	19.6 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.107 g	0.107 g
Threonine	0.247 g	0.247 g
Isoleucine	0.342 g	0.342 g
Leucine	0.639 g	0.639 g
Lysine	0.179 g	0.179 g
Methionine	0.162 g	0.162 g
Cystine	0.208 g	0.208 g
Phenylalanine	0.456 g	0.456 g
Tyrosine	0.253 g	0.253 g
Valine	0.388 g	0.388 g
Arginine	0.321 g	0.321 g
Histidine	0.196 g	0.196 g
Alanine	0.282 g	0.282 g
Aspartic acid	0.373 g	0.373 g
Glutamic acid	3.24 g	3.24 g
Glycine	0.316 g	0.316 g
Proline	1.09 g	1.09 g
Serine	0.448 g	0.448 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 172750(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.