Crackers, cheese, whole grain Nutrition Facts

100 grams of Crackers, cheese, whole grain contain 412 calories, the 21% of your total daily needs.

Crackers, cheese, whole grain have 16 milligrams of Cholesterol and 16.03 grams of fat.

100 grams of Crackers, cheese, whole grain contain 57.29 grams of carbohydrates, 6.4 grams of fiber, 9.62 grams of protein, 802 milligrams of sodium, and 14.26 grams of water

It also contains some important vitamins you can see below: Vitamin A (110 IU), Vitamin B-9 (103 mg) or Vitamin B-3 (5.13 mg).

Nutrients in Crackers, cheese, whole grain

Energy

412 kcal

100 grams of Crackers, cheese, whole grain have the 21% of your total daily calorie needs: 412 calories.

Carbohydrates

57.29 gr

An average adults needs 300 grams of carbohydrates per day. 100 grams of Crackers, cheese, whole grain have 57.29 gr of carbohydrates, the 19% of your total daily needs.

Sugars

0 mg

Crackers, cheese, whole grain is sugar-free

Dietary fiber

6.4 g

An average adults needs 25 grams of fiber per day. 100 grams of Crackers, cheese, whole grain have 6.4 gr of dietary fiber, the 26% of your total daily needs.

Sodium

802 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Crackers, cheese, whole grain have 802 mg of salt, the 53% of your total daily needs.

Water

14.26 g

100 grams of Crackers, cheese, whole grain contain 14.26 grams of water, the 14.3% of the total weight.

Protein

9.62 g

An average adults needs 50 grams of protein per day. 100 grams of Crackers, cheese, whole grain have 9.62 gr of protein, the 19% of your total daily needs.
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How many vitamins in Crackers, cheese, whole grain

Remember that vitamins are healthy substances that your body needs to develop and function properly. This section will help you make well-informed decisions about best sources of vitamins.

Vitamin A (110 IU), Vitamin B-9 (103 mg) and Vitamin B-3 (5.13 mg) are some of the vitamins present in Crackers, cheese, whole grain.

Vitamin A

110 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Crackers, cheese, whole grain contains 110 IU of Vitamin A, that’s the 4% of the daily recommended value for an adult.

Vitamin B-12

0.06 µg

Vitamin B12 (cyanocobalamin) belongs to the family of water-soluble vitamins that keeps your nerves and red blood cells healthy. However, the vitamin B12 deficiency is usually reported with symptoms of fatigue. In 100 grams of Crackers, cheese, whole grain, you can find 0.06 micrograms of Vitamin B12. It provides the 1% of the daily recommended value for the average adult.

Vitamin D

0.1 µg

Vitamin C, also known as Cholecalciferol and labeled as calcitriol when intended for topical use on the skin. The Cholecalciferol is an important source in the prevention of bone loss. It also helps to strengthen the immune system. In 100 grams of Crackers, cheese, whole grain, you can find 0.1 micrograms of Vitamin D. It provides the 1% of the daily recommended value for the average adult.

Vitamin E

1.08 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 1.08 milligrams of Vitamin E can be found on every 100 grams of Crackers, cheese, whole grain, the 7% of the total daily recommended Vitamin E intake.

Vitamin K

3.9 µg

Low levels of vitamin K can raise the risk of excessive bleeding. For this reason, Vitamin K is perhaps best known for its role in the blood clotting process. It is also absolutely essential to preventing heart disease and building strong bones. In 100 grams of Crackers, cheese, whole grain, you can find 3.9 micrograms of Vitamin K. It provides the 5% of the daily recommended value for the average adult.

Vitamin B-1

0.28 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Crackers, cheese, whole grain contains 0.28 milligrams of Vitamin B-1, that’s the 19% of the daily recommended value for an adult.

Vitamin B-2

0.54 mg

Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue. 0.54 milligrams of Vitamin B2 can be found on every 100 grams of Crackers, cheese, whole grain, the 32% of the total daily recommended Vitamin B2 intake.

Vitamin B-3

5.13 mg

Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol. 5.13 milligrams of Vitamin B3 can be found on every 100 grams of Crackers, cheese, whole grain, the 26% of the total daily recommended Vitamin B3 intake.

Vitamin B-9

103 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Crackers, cheese, whole grain contains 103 micrograms of Vitamin B-9, that’s the 26% of the daily recommended value for an adult.
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Minerals in Crackers, cheese, whole grain

The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.

Some of the minerals found in Crackers, cheese, whole grain are: Sodium (802 mg), Phosphorus (264 mg) and Potassium (212 mg).


Calcium

128 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Crackers, cheese, whole grain, you can find 128 milligrams of calcium. It provides the 13% of the daily recommended value for the average person.

Iron

3.46 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Crackers, cheese, whole grain contains 3.46 milligrams of iron, that’s the 19% of the daily recommended value for one person.

Potassium

212 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 212 milligrams of potassium can be found on every 100 grams of Crackers, cheese, whole grain, the 5% of the total daily recommended potassium intake.

Magnesium

68 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Crackers, cheese, whole grain, you can find 68 milligrams of magnesium. It provides the 17% of the daily recommended value for the average adult.

Phosphorus

264 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 264 milligrams of phosphorus can be found on every 100 grams of Crackers, cheese, whole grain, the 26% of the total daily recommended phosphorus intake.

Sodium

802 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Crackers, cheese, whole grain contains 802 milligrams of sodium, that’s the 53% of the daily recommended value for one person.

Zinc

1.84 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Crackers, cheese, whole grain contains 1.84 milligrams of zinc, that’s the 12% of the daily recommended value for one person.

Copper

0.23 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.23 milligrams of copper can be found on every 100 grams of Crackers, cheese, whole grain, the 12% of the total daily recommended copper intake.

Selenium

40.3 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Crackers, cheese, whole grain, you can find 40.3 micrograms of selenium. It provides the 58% of the daily recommended value for the average adult.
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Calories in Crackers, cheese, whole grain

To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Crackers, cheese, whole grain you have 412 calories, the 21% of your total daily needs.

Calories

412 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.

Fats and Cholesterol

Total Fat

16.03 g

100 grams of Crackers, cheese, whole grain have 16.03 gr of total fat, the 25% of your total daily needs.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.

Cholesterol

16 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

3.2 g

100 grams of Crackers, cheese, whole grain contain the16 of your total daily needs saturated fat, exactly 3.2 grams.

Monounsaturated fatty acids

8.01 g

Polyunsaturated fatty acids

3.2 g

Data Facts Table of Crackers, cheese, whole grain

  per 100gr Daily value
NUTRIENTS
Energy 412 kcal 21 %
Total fat 16.03 g 25 %
Carbohydrates 57.29 gr 19 %
Cholesterol 16 mg 5 %
Sodium   802 mg 53 %
Water 14.26 mg 14.3 %
Protein 9.62 g 19 %
VITAMINS
Vitamin A 110 IU 4 %
Vitamin B-6 - -
Vitamin B-12 0.06 mg 1 %
Vitamin C - -
Vitamin D 0.1 mg 1 %
Vitamin E 1.08 mg 7 %
Vitamin K 3.9 mg 5 %
Vitamin B-1 0.28 µg 19 %
Vitamin B-2 0.54 mg 32 %
Vitamin B-3 5.13 mg 26 %
Vitamin B-5 - -
Vitamin B-9 103 mg 26 %
MINERALS
Calcium 128 mg 13 %
Iron 3.46 mg 19 %
Potassium 212 mg 5 %
Phosphorus 264 mg 26 %
Sodium   802 mg 53 %
Zinc 1.84 mg 12 %
Copper 0.23 mg 12 %
Fluorine - -
Manganese - -
Selenium   40.3 µg 58 %