Cracker, meal

1 cup (115 g): 440 kcal, 10.7 g protein, 93 g carbohydrate and 2 g fat.

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Nutrition Facts

Serving size1 cup (115 g)

Amount per serving

Calories440

% Daily Value*

Total Fat 2g	3%
Saturated Fat 0g	2%
Trans Fat —
Cholesterol 0mg	0%
Sodium 20mg	1%
Total Carbohydrate 93g	34%
Dietary Fiber 3g	11%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein 11g	21%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 5.3mg	30%
Potassium 130mg	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 1 cup (115 g) gives you

High in Protein (21% DV), Iron (30% DV), Copper (29% DV), Manganese (47% DV), Selenium (88% DV), Thiamin (B1) (67% DV), Riboflavin (B2) (41% DV), Niacin (B3) (41% DV), Folate (62% 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: 11 g 10%
Carbs: 93 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 1 cup (115 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	440 kcal	383 kcal
Protein	10.7 g	9.3 g	21%
Carbohydrate	93 g	80.9 g	34%
Dietary fiber	2.99 g	2.6 g	11%
Total sugars	0.38 g	0.33 g
Water	8.74 g	7.6 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.96 g	1.7 g	3%
Saturated fat	0.312 g	0.271 g	2%
Monounsaturated fat	0.175 g	0.152 g
Polyunsaturated fat	0.83 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	26.4 mg	23 mg	2%
Iron	5.34 mg	4.64 mg	30%
Magnesium	27.6 mg	24 mg	7%
Phosphorus	120 mg	104 mg	10%
Potassium	132 mg	115 mg	3%
Sodium	18.4 mg	16 mg	1%
Zinc	0.793 mg	0.69 mg	7%
Copper	0.259 mg	0.225 mg	29%
Manganese	1.09 mg	0.944 mg	47%
Selenium	48.6 mcg	42.3 mcg	88%

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	0.494 mg	0.43 mg	3%
Vitamin K	0.345 mcg	0.3 mcg	0%
Thiamin (B1)	0.8 mg	0.696 mg	67%
Riboflavin (B2)	0.538 mg	0.468 mg	41%
Niacin (B3)	6.56 mg	5.71 mg	41%
Pantothenic acid (B5)	0.537 mg	0.467 mg	11%
Vitamin B6	0.045 mg	0.039 mg	3%
Folate	248 mcg	216 mcg	62%
Vitamin B12	0 mcg	0 mcg	0%
Choline	22.5 mg	19.6 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.123 g	0.107 g
Threonine	0.284 g	0.247 g
Isoleucine	0.393 g	0.342 g
Leucine	0.735 g	0.639 g
Lysine	0.206 g	0.179 g
Methionine	0.186 g	0.162 g
Cystine	0.239 g	0.208 g
Phenylalanine	0.524 g	0.456 g
Tyrosine	0.291 g	0.253 g
Valine	0.446 g	0.388 g
Arginine	0.369 g	0.321 g
Histidine	0.225 g	0.196 g
Alanine	0.324 g	0.282 g
Aspartic acid	0.429 g	0.373 g
Glutamic acid	3.73 g	3.24 g
Glycine	0.363 g	0.316 g
Proline	1.25 g	1.09 g
Serine	0.515 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.