Crackers, Whole-wheat

Serving Size 100 grams

Nutritional Value and Analysis

Crackers, Whole-wheat with a serving size of 100 grams has a total of 427 calories with 14.13 grams of fat. The serving size is equivalent to 100 grams of food and contains 127.17 calories from fat. This item is classified as baked products foods.

This food is a good source of fiber, copper, manganese, tryptophan and valine .

Fiber 41% of DV

A serving of 100 grams of crackers, whole-wheat has 41% of the recommended daily needs of fiber.

Copper 47% of DV

A serving of 100 grams of crackers, whole-wheat has 47% of the recommended daily needs of copper.

Manganese 93% of DV

A serving of 100 grams of crackers, whole-wheat has 93% of the recommended daily needs of manganese.

Tryptophan 42% of DV

A serving of 100 grams of crackers, whole-wheat has 42% of the recommended daily needs of tryptophan.

Valine 30% of DV

A serving of 100 grams of crackers, whole-wheat has 30% of the recommended daily needs of valine.

Amount Per Serving
Calories 427		Calories from Fat 127
% Daily Value*
Total Fat 14.1g		22%
	Saturated Fat 2.1g	10%
	Trans Fat 0.2g
Cholesterol 0mg		0%
Sodium 704mg		29%
Total Carbohydrate 69.6g		23%
	Dietary Fiber 10.3g	41%
	Sugars 1g
Protein 11g

Vitamin A 0%	Vitamin C 0%
Calcium 3%	Iron 19%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	0 IU	0%
→ Vitamin A, RAE	0 µg	0%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	0 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	179 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.19 mg	11%
Vitamin C	0 mg	0%
Vitamin D	0 IU	0%
Vitamin E	1.41 mg	9%
→ Beta Tocopherol	0.21 mg	-
→ Delta Tocopherol	2.01 mg	-
→ Gamma Tocopherol	7.52 mg	-
→ Alpha Tocotrienol	0.29 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0 mg	-
Vitamin K	27.2 µg	23%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	69.55 g	23%
Sugars	1.19 g	5%
→ Sucrose	0.86 g	-
→ Glucose	0.32 g	-
→ Fructose	0 g	-
→ Lactose	0 g	-
→ Maltose	0 g	-
→ Galactose	0 g	-
→ Starch	57 g	-
Fiber	10.3 g	41%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	14.13 g	22%
Saturated Fats	2.06 g	10%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0.01 g	-
→ Palmitic Acid	1.36 g	-
→ Stearic Acid	0.58 g	-
→ Arachidic Acid	0.04 g	-
→ Behenic Acid	0.04 g	-
→ Lignoceric Acid	0.01 g	-
Monounsaturated Fats	3.25 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0.01 g	-
→ Heptadecenoic Acid	0.01 g	-
→ Oleic Acid	3.2 g	-
→ Gadoleic Acid	0.03 g	-
→ Erucic Acid	0 g	-
→ Nervonic Acid	0 g	-
Polyunsaturated Fats	6.95 g	-
→ Linolenic Acid (18:2)	6.1 g	-
→ Linolenic Acid (18:3)	0.84 g	-
→ Alpha-linolenic Acid	0.83 g	-
→ Gamma-linolenic Acid	0.01 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0.01 g	-
→ Eicosadienoic Acid (20:3)	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-
Trans Fats	0.2 g	1%
Total trans-monoenoic	0.17 g	-
Total trans-polyenoic	0.03 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	10.58 g	21%
→ Alanine	0.39 g	-
→ Arginine	0.48 g	-
→ Aspartic acid	0.54 g	-
→ Cystine	0.23 g	-
→ Glutamic acid	3.07 g	-
→ Glycine	0.43 g	-
→ Histidine	0.24 g	26%
→ Isoleucine	0.36 g	29%
→ Leucine	0.7 g	25%
→ Lysine	0.27 g	11%
→ Methionine	0.17 g	14%
→ Phenylalanine	0.48 g	22%
→ Proline	1 g	-
→ Serine	0.46 g	-
→ Threonine	0.3 g	23%
→ Tryptophan	0.14 g	42%
→ Tyrosine	0.19 g	8%
→ Valine	0.47 g	30%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	36 mg	3%
Copper	0.42 mg	47%
Iron	3.34 mg	19%
Magnesium	110 mg	26%
Manganese	2.15 mg	93%
Phosphorus	331 mg	26%
Potassium	345 mg	7%
Selenium	10.1 µg	18%
Sodium	704 mg	29%
Zinc	2.63 mg	24%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.8 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	2.94 g	-

Calories Burn off Time

How long would it take to burn off Crackers, Whole-wheat with 427calories? A brisk walk for 93 minutes, jogging for 44 minutes, or hiking for 71 minutes will help your burn off the calories in crackers, whole-wheat.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	89 minutes
Dancing	78 minutes
Golfing	78 minutes
Hiking	71 minutes
Light Gardening	78 minutes
Stretching	142 minutes
Walking - 3.5 mph	93 minutes
Weight Training - light workout	119 minutes
Aerobics	53 minutes
Basketball	58 minutes
Bicycling - 10 mph or more	44 minutes
Running - 5 mph	44 minutes
Swimming	50 minutes
Walking - 4.5 mph	56 minutes
Weight Training - vigorous workout	58 minutes

Similar Food Items to Crackers, Whole-wheat

Name	Calories	Total Fat	Proteins	Carbohydrates
Cracker Meal	383	1.7g	9.3g	80.9g
Crackers, Standard Snack-type, Sandwich, With Cheese Filling	477	21.1g	9.3g	61.7g
Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling	494	24.54g	11.47g	58.38g
Crackers, Wheat, Regular	455	16.4g	7.3g	70.73g
Crackers, Wheat, Sandwich, With Cheese Filling	497	25g	9.8g	58.2g
Crackers, Wheat, Sandwich, With Peanut Butter Filling	495	26.7g	13.5g	53.8g
Cream Puff Shell, Prepared From Recipe	360	25.9g	9g	22.8g
Croissants, Butter	406	21g	8.2g	45.8g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium