Cracker, meal
FDC 172750oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 47 · +7 vs Baked goods medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cracker, meal is middling for nutrient density at 47 of 100. Within baked goods it ranks 16 of 60. Per 100 grams it is an excellent source of iron (26% DV), a good source of protein (19% DV). Most of its 383 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 383 kcal | 19% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 81 g | 29% |
| Dietary fiber | 2.6 g | 9% |
| Sugars | 0.33 g | |
| Protein | 9.3 g | 19% |
| Potassium | 115 mg | 2% |
| Calcium | 23 mg | 2% |
| Iron | 4.6 mg | 26% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.43 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | 5% |
| Total fat | 0.48 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.5 mg | 0% |
| Carbohydrate | 23 g | 8% |
| Dietary fiber | 0.73 g | 3% |
| Sugars | 0.09 g | |
| Protein | 2.6 g | 5% |
| Potassium | 32 mg | 1% |
| Calcium | 6.4 mg | 0% |
| Iron | 1.3 mg | 7% |
| Magnesium | 6.7 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172750Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
English muffins, whole grain whiteDensity 48 vs 47Crackers, whole-wheatDensity 48 vs 47Bagels, whole grain whiteDensity 49 vs 47