Nutritional Data for 100 grams of CRACKERS; WHOLE-WHEAT

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1 SQ CRACKER =  4.00 gm, 1/2 OZ = 100.00 gm
34.9% Cals from fat, 8.1% Cals from protein, 57.0% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:  443.000    15.3%    20.1%
Protein                 Gms :    8.800    14.0%    17.6%
Total lipid (fat)       Gms :   17.200    17.8%    23.5%
Carbohydrate, by diff.  Gms :   68.600    14.6%    20.5%
Total saturated fat     Gms :    3.080     9.6%    12.6%
Ttl monounsaturated fat Gms :    9.485
Ttl polyunsaturated fat Gms :    2.694
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :  659.000   131.8%   131.8%
Total dietary fiber     Gms :   10.400    41.6%    41.6%
Vitamin A               Re  :    0.000     0.0%     0.0%
Vitamin A               IU  :    0.000
Ascorbic acid           Mg  :    0.000     0.0%     0.0%
Thiamin                 Mg  :    0.201    13.4%    18.3%
Riboflavin              Mg  :    0.100     5.9%     7.7%
Niacin                  Mg  :    4.519    23.8%    30.1%
Vitamin B6              Mg  :    0.183     9.2%    11.4%
Folacin                 Mcg :   28.000    14.0%    15.6%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  297.000    14.8%    14.8%
Calcium                 Mg  :   50.000     6.2%     6.2%
Phosphorus              Mg  :  295.000    36.9%    36.9%
Magnesium               Mg  :   99.000    28.3%    35.4%
Iron                    Mg  :    3.080    30.8%    20.5%
Zinc                    Mg  :    2.150    14.3%    17.9%
Pantothenic acid        Mg  :    0.813    16.3%    16.3%
Copper                  Mg  :    0.444    22.2%    22.2%
Manganese               Mg  :    2.247    64.2%    64.2%
Ash                     Gms :    2.700
Water                   Gms :    2.700
Food energy             KJ  : 1856.000
Lauric acid   (12:0)    Gms :    0.000
Myristic acid (14:0)    Gms :    0.002
Palmitic acid (16:0)    Gms :    1.763
Stearic acid  (18:0)    Gms :    1.220
Palmitoleic acid(16:1)  Gms :    0.026
Oleic acid      (18:1)  Gms :    9.459
Linoleic acid (18:2/n6) Gms :    2.631    41.1%    53.7%
Linolenic acid(18:3/n3) Gms :    0.061     3.8%     5.1%
Eicosatetraenoic(20:4)  Gms :    0.002
Histidine               Gms :    0.206    21.7%    27.1%
Isoleucine              Gms :    0.329    41.6%    52.2%
Leucine                 Gms :    0.600    54.1%    68.2%
Lysine                  Gms :    0.245    25.8%    32.2%
Methionine              Gms :    0.137
Cystine                 Gms :    0.206
Methionine+Cystine      Gms :    0.343    33.3%    41.8%
Phenylalanine           Gms :    0.419
Tyrosine                Gms :    0.259
Phenylalanine+Tyrosine  Gms :    0.678    61.1%    77.0%
Threonine               Gms :    0.256    46.5%    29.1%
Tryptophan              Gms :    0.137    48.9%    62.3%
Valine                  Gms :    0.401    50.8%    63.7%
Arginine                Gms :    0.416
Alanine                 Gms :    0.315
Aspartic acid           Gms :    0.456
Glutamic acid           Gms :    2.804
Glycine                 Gms :    0.358
@Y:    0.922
Serine                  Gms :    0.419
Protein Score: 100, 51% ideal. EAA score: 1.55. 
Limiting Amino Acid: Histidine