Cracker, 100% whole wheat
✓
Cracker4 g
✓
Triscuit4 g
✓
Wheat Wafer4 g
✓
Cup, NFS76 g
✓
Cup, Crushed94 g

Calories in 1 cup, crushed (94 g)
401.4 calories, 119.7 from fat
 
Carbs
65.4 g
 
Proteins
9.9 g
 
Fat
13.3 g
 
Sat. Fat
1.9 g

KEY FACTS

(learn about health benefits or risks)
  • Cracker, 100% whole wheat has high calorie density - this means that the amount of calories you are getting from an ounce is high (0.15 cal/oz).
  • Rich in vitamins and minerals (10.8%/cal) - a good source of Vitamin K (fights Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Magnesium (helps you sleep better), Copper (helps balance blood cholesterol levels), Iron (important in regulating body temperature), Zinc (plays a leading role in weight loss) and Selenium (helps the regulation of hormones in the body).
  • Cracker, 100% whole wheat contains a moderate amount of risky components that may include saturated fat, sodium and sugars (0.01%/oz).
  • Good source of proteins (21% of DV/100g), fiber (41% of DV/100g) and relatively high in carbs (23% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(4.3 cal/g)
High
Density
(10.8 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
20%
Protein
22%
Carbs
39%
Fiber
20%
Fat
10%
Saturated Fat
0%
Cholesterol
28%
Sodium
3%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin K

Helps prevent coronary artery disease and heart failure; Fights Alzheimer's disease.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Phosphorus

Releaves minor health problems like muscle weakness, numbness and fatigue; A vital part of the body growth process.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Cracker, 100% whole wheat

Serving Size: cup, crushed (94g)

* Amount Per Serving
Calories 401.4 cal
Calories from Fat 119.7 cal
% Daily Value
Total Fat 13.3 g 20.4%
Saturated Fat 1.9 g 9.7%
Cholesterol 0 mg 0%
Sodium 661.8 mg 27.6%
Total Carbohydrate 65.4 g 21.8%
Dietary Fiber 9.7 g 38.7%
Sugars (Added) 0.9 g 3.1%
Protein 9.9 g 19.9%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.2 mg 8.7%
Vitamin B12 0 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 25.6 mcg 32%
 
Minerals
Calcium (Ca) 33.8 mg 3.8%
Copper (Cu) 0.4 mg 19.7%
Iron (Fe) 3.1 mg 17.4%
Magnesium (Mg) 103.4 mg 25.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 324.3 mg 9.3%
Phosphorus (P) 311.1 mg 31.1%
Selenium (Se) 9.5 mcg 13.6%
Zinc (Zn) 2.5 mg 16.5%