Crackers, rye, wafers, plain

1 cup, crushed (61 g): 204 kcal, 5.9 g protein, 49 g carbohydrate and 0.5 g fat.

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Nutrition Facts

Serving size1 cup, crushed (61 g)

Amount per serving

Calories200

% Daily Value*

Total Fat 0.5g	1%
Saturated Fat 0g	0%
Trans Fat —
Cholesterol 0mg	0%
Sodium 340mg	15%
Total Carbohydrate 49g	18%
Dietary Fiber 14g	50%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein 6g	12%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 3.6mg	20%
Potassium 300mg	6%

* 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, crushed (61 g) gives you

High in Dietary fiber (50% DV), Iron (20% DV), Copper (31% DV), Manganese (142% DV), Selenium (26% DV), Thiamin (B1) (22% DV)

Low in total fat, saturated fat, cholesterol

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

Where the calories come from

11% protein · 87% carbohydrate · 2% fat

Protein: 6 g 10%
Carbs: 49 g 87%
Fat: 1 g 2%

Compared with other foods

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

Calories: less than 23% of foods
Protein: more than 52% of foods
Total fat: less than 74% of foods
Carbohydrate: more than 97% of foods
Dietary fiber: more than 99% of foods
Total sugars: less than 53% of foods
Sodium: less than 15% of foods

All nutrients (38)

Amounts for 1 cup, crushed (61 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	204 kcal	334 kcal
Protein	5.86 g	9.6 g	12%
Carbohydrate	49 g	80.4 g	18%
Dietary fiber	14 g	22.9 g	50%
Total sugars	0.616 g	1.01 g
Water	3.05 g	5 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	0.549 g	0.9 g	1%
Saturated fat	0.066 g	0.108 g	0%
Monounsaturated fat	0.093 g	0.152 g
Polyunsaturated fat	0.242 g	0.397 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	24.4 mg	40 mg	2%
Iron	3.62 mg	5.94 mg	20%
Magnesium	73.8 mg	121 mg	18%
Phosphorus	204 mg	334 mg	16%
Potassium	302 mg	495 mg	6%
Sodium	340 mg	557 mg	15%
Zinc	1.71 mg	2.8 mg	16%
Copper	0.281 mg	0.461 mg	31%
Manganese	3.27 mg	5.37 mg	142%
Selenium	14.5 mcg	23.8 mcg	26%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0.061 mg	0.1 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.488 mg	0.8 mg	3%
Vitamin K	3.48 mcg	5.7 mcg	3%
Thiamin (B1)	0.26 mg	0.427 mg	22%
Riboflavin (B2)	0.176 mg	0.289 mg	14%
Niacin (B3)	0.964 mg	1.58 mg	6%
Pantothenic acid (B5)	0.347 mg	0.569 mg	7%
Vitamin B6	0.165 mg	0.271 mg	10%
Folate	27.4 mcg	45 mcg	7%
Vitamin B12	0 mcg	0 mcg	0%
Choline	12.2 mg	20 mg	2%

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

Similar foods

Sources

USDA FoodData Central record 172744(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.