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Reduced Fat Whole Wheat Cracker

Cracker, 100% whole wheat, reduced fat

Shop High-Quality Supplements at Transparent Labs.

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Nutrition Facts

Serving Size

1 serving (29g)

Amount per serving

Calories

121

% Daily Value *

Total Fat 2.2g

Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 216mg

Total Carbohydrate 21.9g

Dietary Fiber 3.2g

Total Sugars 0.4g

Protein 3.3g

Vitamin D 0 IU

Calcium 11mg

Iron 1mg

Potassium 108mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
4%
0.05 mg
Riboflavin
0%
0.01 mg
Niacin
9%
1.52 mg
Pantothenic Acid
5%
0.26 mg
Vitamin B6
3%
0.06 mg
Folate
8.7 mcg
Folic Acid
0 mcg
Food Folate
8.7 mcg
Fortified Folate
8.7 mcg
Choline
2%
8.55 mg
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
0 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
56.3 mcg
Vitamin E
2%
0.31 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.06 mg
Gamma Tocopherol
1.3 mg
Delta Tocopherol
0.27 mg
Alpha Tocotreniol
0.1 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
3%
3.62 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
1%
11.3 mg
Iron
6%
1.03 mg
Magnesium
8%
34.8 mg
Phosphorus
8%
106 mg
Potassium
2%
108 mg
Sodium
9%
216 mg
Zinc
8%
0.87 mg
Copper
14%
0.13 mg
Manganese
29%
0.66 mg
Selenium
7%
4.09 mcg
Fluoride
Iodine

Fat
3%
2.2 g
Saturated Fat
2%
0.31 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
0.21 g
Margaric Acid
0 g
Stearic Acid
0.08 g
Arachidic Acid
0.01 g
Behenic Acid
0.01 g
Lignoceric Acid
0 g
Monounsaturated Fat
0.47 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
0 g
Trans Hexadec 9 Enoic Acid
0 g
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
0.46 g
Oleic Acid
0.43 g
Elaidic Acid
0.02 g
Vaccenic Acid
Gondoic Acid
0.01 g
Docos-13-enoic Acid
0 g
Erucic Acid
0 g
Brassidic Acid
0 g
Nervonic Acid
0 g
Polyunsaturated Fat
1.03 g
9,12-octadecadienoic Acid
0.92 g
Linoleic Acid
0.91 g
Conjugated Linoleic Acids (CLAs)
0 g
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
0 g
Linolenic Acid
0.12 g
Alpha Linolenic Acid (ALA)
0.11 g
Gamma Linolenic Acid (GLA)
0 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
0 g
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
0 g
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0.03 g
Trans Monoenoic Fat
0.02 g
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
7%
3.29 g
Tryptophan
0.05 g
Threonine
0.1 g
Isoleucine
0.11 g
Leucine
0.23 g
Lysine
0.09 g
Methionine
0.05 g
Cystine
0.07 g
Phenylalanine
0.15 g
Tyrosine
0.06 g
Valine
0.15 g
Arginine
0.16 g
Histidine
0.08 g
Alanine
0.13 g
Aspartic Acid
0.18 g
Glutamic Acid
0.99 g
Glycine
0.14 g
Proline
0.33 g
Serine
0.15 g
Hydroxyproline

Carbohydrates
8%
21.9 g
Fibre
11%
3.16 g
Soluble Fibre
Insoluble Fibre
Sugar
0.35 g
Added Sugar
Sucrose
0.26 g
Glucose
0.09 g
Fructose
0 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch
17.7 g

Calories
121 kcal
Water
0.75 g
Ash
0.86 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 serving (29 g)
  • 1 cracker (4.2 g)
  • 6 Triscuits, regular size (29 g)

Nutrient Sources

  • Excellent source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 58%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Reduced Fat Whole Wheat Cracker contains 11.3g of protein, which is about the same as 1.9 eggs, 0.4 chicken breasts, or 0.8 cups (220g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 18.7g per 1 serving

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Contains Trans Fat.

Low in Cholesterol.

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