Amount of Iron in Crackers

Welcome to the nutritional iron content in 49 different types of crackers, ranging from 7.72 mg to 0.00 mg per 100g. The basic type of crackers is Crackers, milk, where the amount of iron in 100g is 3.58 mg. 3.58 mg of iron per 100g, from Crackers, milk corresponds to 26% of the iron RDA. For a typical serving size of 0.500 oz (or 14.20 g) the amount of Iron is 0.51 mg. This corresponds to an RDA percentage of 4%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top twenty crackers products high in iron

Below is a summary list for the top twenty crackers items ranked by the amount or level of iron in 100g.

1. Crackers, saltines, fat-free, low-sodium : 7.72mg (55%RDA)
2. Crackers, cream, GAMESA SABROSAS : 7.38mg (53%RDA)
3. Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS : 6.64mg (47%RDA)
4. Crackers, rye, wafers, plain : 5.94mg (42%RDA)
5. Crackers, snack, GOYA CRACKERS : 5.66mg (40%RDA)
6. Crackers, saltines (includes oyster, soda, soup) : 5.57mg (40%RDA)
7. Crackers, saltines, unsalted tops (includes oyster, soda, soup) : 5.40mg (39%RDA)
8. Crackers, saltines, whole wheat (includes multi-grain) : 5.14mg (37%RDA)
9. Crackers, saltines, low salt (includes oyster, soda, soup) : 5.13mg (37%RDA)
10. Crackers, wheat, reduced fat : 5.02mg (36%RDA)
11. Crackers, cheese, regular : 4.88mg (35%RDA)
12. Crackers, cheese, reduced fat : 4.80mg (34%RDA)
13. Crackers, cheese, low sodium : 4.77mg (34%RDA)
14. Crackers, matzo, whole-wheat : 4.65mg (33%RDA)
15. Crackers, flavored, fish-shaped : 4.58mg (33%RDA)
16. Crackers, melba toast, wheat : 4.50mg (32%RDA)
17. Crackers, wheat, low salt : 4.40mg (31%RDA)
18. Crackers, matzo, egg and onion : 4.37mg (31%RDA)
19. Crackers, standard snack-type, regular : 4.03mg (29%RDA)
20. Crackers, melba toast, plain : 3.70mg (26%RDA)

Following on from the twenty top crackers items or products containing iron we have a more comprehensive break down of Crackers, milk, and the highest item containing iron which is Crackers, saltines, fat-free, low-sodium. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 49 types of crackers.

At the bottom of the page is the full list for the 49 different types of crackers based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in crackers.

Crackers, milk - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Crackers, milk should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Baked Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 446.00 kcal (22% RDA), the amount of Protein is 7.60 g (14% RDA), the amount of Total Fat is 13.77 g (21% RDA) and the amount of Carbohydrate is 71.73 g (55% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in crackers.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Crackers, milk has a nutritional value score of 14.00 out of 100.Comparing the iron content and the nutritional density in 100g for Crackers, milk; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of iron per 100 Calories

100 calories of crackers, milk is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 0.500 oz (or 14.20 g)

For the food Crackers, milk the typical serving size is 0.500 oz (or 14.20 g) which contains 0.51 mg of Iron. The iron percentage of the recommended daily value for this serving is 4 %.

To give 100% of the RDA, 25.0 servings of the typical serving size 0.500 oz (or 14.20 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 63.33 kcal, the Protein content is 1.08 g, the Total Fat content is 1.96 g and the Carbohydrate content is 10.19 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Crackers, milk

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 0.500 oz or 14.20 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 4.3 (kcal).The total calories from carbohydrate is 41.8 (kcal).

Milligrams of iron in crackers (per 100g)

This list of 49 types of crackers, is brought to you by www.dietandfitnesstoday.com and ranges from Crackers, saltines, fat-free, low-sodium through to Crackers, water biscuits where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in crackers.

The list below gives the total iron content in the 49 items from the general description 'crackers' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 49 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for crackers based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart.

The corresponding Calories for crackers ranked by the amount of iron per 100g is shown below in the crackers calories chart.

Average Content for crackers

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of crackers, based on the list below of 49 different items under the general description of crackers, is 3.79 mg of iron. This average value corresponds to 27.07 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 437.08 kcal, the average amount of Protein is 9.70 g, the average amount of Total Fat is 13.93 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Crackers, milk which in 100g contains 3.58 mg of Iron. This corresponds to 26 % of the recommended daily allowance. For this serving the amount of Energy is 446.00 kcal, the amount of Protein is 7.60 g, the amount of Total Fat is 13.77 g and the amount of Carbohydrate is 71.73 g.

Highest iron Content per 100g

Using the list below for the 49 different crackers nutrition entries in our database, the highest amount of iron is found in Crackers, saltines, fat-free, low-sodium which contains 7.72 mg of iron per 100g. The associated percentage of RDA is 55 %. For this 100g serving the Energy content is 393.00 kcal, the Protein content is 10.50 g, the Total Fat content is 1.60 g, the Carbohydrate content is 82.30 g.

The lowest amount of iron in 100g is in Crackers, water biscuits which contains 0.00 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Energy is 384.00 kcal, the amount of Protein is 7.14 g, the amount of Total Fat is 7.14 g, the amount of Carbohydrate is 72.81 g.

The difference between the highest and lowest values gives a iron range of 7.72 mg per 100g. The range for the other nutrients are as follows; 9 kcal for Energy, 3.36 g for Protein, 5.54 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Crackers, milk contains 3.58 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Crackers, cream, GAMESA SABROSAS which contains 2.29 mg in 11.000 crackers (1 NLEA serving) (or 31.00 g). The percentage of the recommended daily value for this serving is 16 %. For this serving the Energy content is 150.04 kcal, the Protein content is 2.17 g, the Total Fat content is 6.31 g and the Carbohydrate content is 20.01 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high content of iron in foods.

Crackers List, iron Content per 100g 1. Crackers, saltines, fat-free, low-sodium - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   7.72 mg (55%) 393.00 kcal (20%) 82.30 g (63%) 1.60 g (2%) 10.50 g (19%)   Typical Serving size of 3.000 saltines (or 15.00g):    1.16 mg (8%) 58.95 kcal (3%) 12.35 g (10%) 0.24 g (0%) 1.58 g (3%)   Other serving sizes 6.000 saltines (or 30.00g):   2.32 mg (17%) 117.9 kcal (6%) 24.69 g (19%) 0.48 g (1%) 3.15 g (6%) 2. Crackers, cream, GAMESA SABROSAS - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   7.38 mg (53%) 484.00 kcal (24%) 64.55 g (50%) 20.37 g (31%) 7.01 g (13%)   Typical Serving size of 11.000 crackers (1 NLEA serving) (or 31.00g):    2.29 mg (16%) 150.04 kcal (8%) 20.01 g (15%) 6.31 g (10%) 2.17 g (4%)   Other serving sizes 1.000 cracker (or 3.10g):   0.23 mg (2%) 15 kcal (1%) 2 g (2%) 0.63 g (1%) 0.22 g (0%) 3. Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.64 mg (47%) 464.00 kcal (23%) 64.88 g (50%) 19.50 g (30%) 7.19 g (13%)   Typical Serving size of 10.000 crackers (1 NLEA serving) (or 32.00g):    2.12 mg (15%) 148.48 kcal (7%) 20.76 g (16%) 6.24 g (10%) 2.3 g (4%)   Other serving sizes 1.000 cracker (or 3.10g):   0.21 mg (2%) 14.38 kcal (1%) 2.01 g (2%) 0.6 g (1%) 0.22 g (0%) 4. Crackers, rye, wafers, plain - Iron   Nutritional Value : 16.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.94 mg (42%) 334.00 kcal (17%) 80.40 g (62%) 0.90 g (1%) 9.60 g (17%)   Typical Serving size of 0.500 oz (or 14.20g):    0.84 mg (6%) 47.43 kcal (2%) 11.42 g (9%) 0.13 g (0%) 1.36 g (2%)   Other serving sizes 1.000 cup and crushed (or 61.00g):   3.62 mg (26%) 203.74 kcal (10%) 49.04 g (38%) 0.55 g (1%) 5.86 g (10%)   Other serving sizes 1.000 cracker (4-1/2" x 2-1/2" x 1/8") (or 11.00g):   0.65 mg (5%) 36.74 kcal (2%) 8.84 g (7%) 0.1 g (0%) 1.06 g (2%)   Other serving sizes 1.000 cracker and triple (or 25.00g):   1.49 mg (11%) 83.5 kcal (4%) 20.1 g (15%) 0.23 g (0%) 2.4 g (4%) 5. Crackers, snack, GOYA CRACKERS - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.66 mg (40%) 433.00 kcal (22%) 64.35 g (50%) 13.35 g (21%) 14.25 g (25%)   Typical Serving size of 1.000 serving (1 NLEA serving - about 4 crackers) (or 30.00g):    1.7 mg (12%) 129.9 kcal (6%) 19.31 g (15%) 4.01 g (6%) 4.28 g (8%)   Other serving sizes 1.000 cracker (or 12.70g):   0.72 mg (5%) 54.99 kcal (3%) 8.17 g (6%) 1.7 g (3%) 1.81 g (3%) 6. Crackers, saltines (includes oyster, soda, soup) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.57 mg (40%) 418.00 kcal (21%) 74.05 g (57%) 8.64 g (13%) 9.46 g (17%)   Typical Serving size of 5.000 crackers (or 14.90g):    0.83 mg (6%) 62.28 kcal (3%) 11.03 g (8%) 1.29 g (2%) 1.41 g (3%)   Other serving sizes 0.500 oz (or 14.20g):   0.79 mg (6%) 59.36 kcal (3%) 10.52 g (8%) 1.23 g (2%) 1.34 g (2%)   Other serving sizes 1.000 cup and crushed (or 70.00g):   3.9 mg (28%) 292.6 kcal (15%) 51.84 g (40%) 6.05 g (9%) 6.62 g (12%)   Other serving sizes 5.000 crackers square (1 serving) (or 15.00g):   0.84 mg (6%) 62.7 kcal (3%) 11.11 g (9%) 1.3 g (2%) 1.42 g (3%)   Other serving sizes 1.000 cracker square (or 3.00g):   0.17 mg (1%) 12.54 kcal (1%) 2.22 g (2%) 0.26 g (0%) 0.28 g (1%)   Other serving sizes 1.000 cracker and round large (or 10.00g):   0.56 mg (4%) 41.8 kcal (2%) 7.41 g (6%) 0.86 g (1%) 0.95 g (2%)   Other serving sizes 1.000 cracker and oyster (or 1.00g):   0.06 mg (0%) 4.18 kcal (0%) 0.74 g (1%) 0.09 g (0%) 0.09 g (0%)   Other serving sizes 1.000 cracker and rectangle (or 6.00g):   0.33 mg (2%) 25.08 kcal (1%) 4.44 g (3%) 0.52 g (1%) 0.57 g (1%)   Other serving sizes 1.000 cup oyster crackers (or 45.00g):   2.51 mg (18%) 188.1 kcal (9%) 33.32 g (26%) 3.89 g (6%) 4.26 g (8%) 7. Crackers, saltines, unsalted tops (includes oyster, soda, soup) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.40 mg (39%) 434.00 kcal (22%) 71.50 g (55%) 11.80 g (18%) 9.20 g (16%)   Typical Serving size of 0.500 oz (or 14.20g):    0.77 mg (6%) 61.63 kcal (3%) 10.15 g (8%) 1.68 g (3%) 1.31 g (2%)   Other serving sizes 1.000 cracker (or 3.00g):   0.16 mg (1%) 13.02 kcal (1%) 2.15 g (2%) 0.35 g (1%) 0.28 g (1%) 8. Crackers, saltines, whole wheat (includes multi-grain) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.14 mg (37%) 398.00 kcal (20%) 68.25 g (53%) 10.71 g (16%) 7.14 g (13%)   Typical Serving size of 1.000 serving (or 14.00g):    0.72 mg (5%) 55.72 kcal (3%) 9.56 g (7%) 1.5 g (2%) 1 g (2%) 9. Crackers, saltines, low salt (includes oyster, soda, soup) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.13 mg (37%) 421.00 kcal (21%) 74.34 g (57%) 8.85 g (14%) 9.50 g (17%)   Typical Serving size of 0.500 oz (or 14.20g):    0.73 mg (5%) 59.78 kcal (3%) 10.56 g (8%) 1.26 g (2%) 1.35 g (2%)   Other serving sizes 1.000 cup oyster crackers (or 45.00g):   2.31 mg (17%) 189.45 kcal (9%) 33.45 g (26%) 3.98 g (6%) 4.28 g (8%)   Other serving sizes 1.000 cracker (or 3.00g):   0.15 mg (1%) 12.63 kcal (1%) 2.23 g (2%) 0.27 g (0%) 0.29 g (1%)   Other serving sizes 1.000 cracker and round large (or 10.00g):   0.51 mg (4%) 42.1 kcal (2%) 7.43 g (6%) 0.89 g (1%) 0.95 g (2%)   Other serving sizes 1.000 cracker and oyster (or 1.00g):   0.05 mg (0%) 4.21 kcal (0%) 0.74 g (1%) 0.09 g (0%) 0.1 g (0%)   Other serving sizes 1.000 cracker and rectangle (or 6.00g):   0.31 mg (2%) 25.26 kcal (1%) 4.46 g (3%) 0.53 g (1%) 0.57 g (1%) 10. Crackers, wheat, reduced fat - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.02 mg (36%) 444.00 kcal (22%) 71.52 g (55%) 13.37 g (21%) 9.34 g (17%)   Typical Serving size of 1.000 serving (or 29.00g):    1.46 mg (10%) 128.76 kcal (6%) 20.74 g (16%) 3.88 g (6%) 2.71 g (5%)   Other serving sizes 1.000 cracker (or 1.80g):   0.09 mg (1%) 7.99 kcal (0%) 1.29 g (1%) 0.24 g (0%) 0.17 g (0%)   Other serving sizes 16.000 crackers and Wheat Thins (or 29.00g):   1.46 mg (10%) 128.76 kcal (6%) 20.74 g (16%) 3.88 g (6%) 2.71 g (5%) 11. Crackers, cheese, regular - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.88 mg (35%) 489.00 kcal (24%) 59.42 g (46%) 22.74 g (35%) 10.93 g (20%)   Typical Serving size of 0.500 oz (or 14.20g):    0.69 mg (5%) 69.44 kcal (3%) 8.44 g (6%) 3.23 g (5%) 1.55 g (3%)   Other serving sizes 1.000 cup and bite size (or 62.00g):   3.03 mg (22%) 303.18 kcal (15%) 36.84 g (28%) 14.1 g (22%) 6.78 g (12%)   Other serving sizes 1.000 cup and crushed (or 72.00g):   3.51 mg (25%) 352.08 kcal (18%) 42.78 g (33%) 16.37 g (25%) 7.87 g (14%)   Other serving sizes 1.000 gold fish (or 0.60g):   0.03 mg (0%) 2.93 kcal (0%) 0.36 g (0%) 0.14 g (0%) 0.07 g (0%)   Other serving sizes 1.000 bag and single serving (or 28.00g):   1.37 mg (10%) 136.92 kcal (7%) 16.64 g (13%) 6.37 g (10%) 3.06 g (5%)   Other serving sizes 1.000 snack stick (or 2.00g):   0.1 mg (1%) 9.78 kcal (0%) 1.19 g (1%) 0.45 g (1%) 0.22 g (0%)   Other serving sizes 1.000 cracker (1" square) (or 1.00g):   0.05 mg (0%) 4.89 kcal (0%) 0.59 g (0%) 0.23 g (0%) 0.11 g (0%) 12. Crackers, cheese, reduced fat - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.80 mg (34%) 418.00 kcal (21%) 68.19 g (52%) 11.67 g (18%) 10.00 g (18%)   Typical Serving size of 1.000 serving (or 30.00g):    1.44 mg (10%) 125.4 kcal (6%) 20.46 g (16%) 3.5 g (5%) 3 g (5%) 13. Crackers, cheese, low sodium - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.77 mg (34%) 503.00 kcal (25%) 58.20 g (45%) 25.30 g (39%) 10.10 g (18%)   Typical Serving size of 0.500 oz (or 14.20g):    0.68 mg (5%) 71.43 kcal (4%) 8.26 g (6%) 3.59 g (6%) 1.43 g (3%)   Other serving sizes 1.000 cup Cheez-its (or 62.00g):   2.96 mg (21%) 311.86 kcal (16%) 36.08 g (28%) 15.69 g (24%) 6.26 g (11%)   Other serving sizes 1.000 cup and crushed (or 72.00g):   3.43 mg (25%) 362.16 kcal (18%) 41.9 g (32%) 18.22 g (28%) 7.27 g (13%)   Other serving sizes 1.000 gold fish (or 0.60g):   0.03 mg (0%) 3.02 kcal (0%) 0.35 g (0%) 0.15 g (0%) 0.06 g (0%)   Other serving sizes 1.000 cracker (1" square) (or 1.00g):   0.05 mg (0%) 5.03 kcal (0%) 0.58 g (0%) 0.25 g (0%) 0.1 g (0%) 14. Crackers, matzo, whole-wheat - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.65 mg (33%) 351.00 kcal (18%) 78.90 g (61%) 1.50 g (2%) 13.10 g (23%)   Typical Serving size of 0.500 oz (or 14.20g):    0.66 mg (5%) 49.84 kcal (2%) 11.2 g (9%) 0.21 g (0%) 1.86 g (3%)   Other serving sizes 1.000 matzo (or 28.00g):   1.3 mg (9%) 98.28 kcal (5%) 22.09 g (17%) 0.42 g (1%) 3.67 g (7%) 15. Crackers, flavored, fish-shaped - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.58 mg (33%) 463.00 kcal (23%) 65.67 g (51%) 17.71 g (27%) 10.16 g (18%)   Typical Serving size of 10.000 goldfish (or 5.20g):    0.24 mg (2%) 24.08 kcal (1%) 3.41 g (3%) 0.92 g (1%) 0.53 g (1%) 16. Crackers, melba toast, wheat - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.50 mg (32%) 374.00 kcal (19%) 76.40 g (59%) 2.30 g (4%) 12.90 g (23%)   Typical Serving size of 0.500 oz (or 14.20g):    0.64 mg (5%) 53.11 kcal (3%) 10.85 g (8%) 0.33 g (1%) 1.83 g (3%)   Other serving sizes 1.000 toast (or 5.00g):   0.23 mg (2%) 18.7 kcal (1%) 3.82 g (3%) 0.12 g (0%) 0.65 g (1%) 17. Crackers, wheat, low salt - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.40 mg (31%) 473.00 kcal (24%) 64.90 g (50%) 20.60 g (32%) 8.60 g (15%)   Typical Serving size of 0.500 oz (or 14.20g):    0.62 mg (4%) 67.17 kcal (3%) 9.22 g (7%) 2.93 g (5%) 1.22 g (2%)   Other serving sizes 1.000 cup and crushed (or 83.00g):   3.65 mg (26%) 392.59 kcal (20%) 53.87 g (41%) 17.1 g (26%) 7.14 g (13%)   Other serving sizes 1.000 cracker (or 2.00g):   0.09 mg (1%) 9.46 kcal (0%) 1.3 g (1%) 0.41 g (1%) 0.17 g (0%)   Other serving sizes 1.000 cracker and thin square (or 2.00g):   0.09 mg (1%) 9.46 kcal (0%) 1.3 g (1%) 0.41 g (1%) 0.17 g (0%) 18. Crackers, matzo, egg and onion - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.37 mg (31%) 391.00 kcal (20%) 77.10 g (59%) 3.90 g (6%) 10.00 g (18%)   Typical Serving size of 0.500 oz (or 14.20g):    0.62 mg (4%) 55.52 kcal (3%) 10.95 g (8%) 0.55 g (1%) 1.42 g (3%)   Other serving sizes 1.000 matzo (or 28.00g):   1.22 mg (9%) 109.48 kcal (5%) 21.59 g (17%) 1.09 g (2%) 2.8 g (5%) 19. Crackers, standard snack-type, regular - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.03 mg (29%) 510.00 kcal (26%) 61.30 g (47%) 26.43 g (41%) 6.64 g (12%)   Typical Serving size of 5.000 crackers (or 16.00g):    0.64 mg (5%) 81.6 kcal (4%) 9.81 g (8%) 4.23 g (7%) 1.06 g (2%)   Other serving sizes 5.000 crackers, regular size and round (1 serving) (or 16.00g):   0.64 mg (5%) 81.6 kcal (4%) 9.81 g (8%) 4.23 g (7%) 1.06 g (2%)   Other serving sizes 1.000 cracker and round (or 3.20g):   0.13 mg (1%) 16.32 kcal (1%) 1.96 g (2%) 0.85 g (1%) 0.21 g (0%)   Other serving sizes 1.000 cracker and rectangular (or 4.00g):   0.16 mg (1%) 20.4 kcal (1%) 2.45 g (2%) 1.06 g (2%) 0.27 g (0%)   Other serving sizes 1.000 cup crushed (or 52.00g):   2.1 mg (15%) 265.2 kcal (13%) 31.88 g (25%) 13.74 g (21%) 3.45 g (6%) 20. Crackers, melba toast, plain - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.70 mg (26%) 390.00 kcal (20%) 76.60 g (59%) 3.20 g (5%) 12.10 g (22%)   Typical Serving size of 0.500 oz (or 14.20g):    0.53 mg (4%) 55.38 kcal (3%) 10.88 g (8%) 0.45 g (1%) 1.72 g (3%)   Other serving sizes 1.000 cup pieces (or 30.00g):   1.11 mg (8%) 117 kcal (6%) 22.98 g (18%) 0.96 g (1%) 3.63 g (6%)   Other serving sizes 1.000 cup and rounds (or 33.00g):   1.22 mg (9%) 128.7 kcal (6%) 25.28 g (19%) 1.06 g (2%) 3.99 g (7%)   Other serving sizes 1.000 melba round (or 3.00g):   0.11 mg (1%) 11.7 kcal (1%) 2.3 g (2%) 0.1 g (0%) 0.36 g (1%)   Other serving sizes 1.000 piece (3-3/4" x 1-3/4" x 1/8") (or 5.00g):   0.19 mg (1%) 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%) 21. Crackers, melba toast, plain, without salt - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.70 mg (26%) 390.00 kcal (20%) 76.60 g (59%) 3.20 g (5%) 12.10 g (22%)   Typical Serving size of 0.500 oz (or 14.20g):    0.53 mg (4%) 55.38 kcal (3%) 10.88 g (8%) 0.45 g (1%) 1.72 g (3%)   Other serving sizes 1.000 cup and crushed (or 70.00g):   2.59 mg (19%) 273 kcal (14%) 53.62 g (41%) 2.24 g (3%) 8.47 g (15%)   Other serving sizes 1.000 cup pieces (or 30.00g):   1.11 mg (8%) 117 kcal (6%) 22.98 g (18%) 0.96 g (1%) 3.63 g (6%)   Other serving sizes 1.000 cup and rounds (or 33.00g):   1.22 mg (9%) 128.7 kcal (6%) 25.28 g (19%) 1.06 g (2%) 3.99 g (7%)   Other serving sizes 1.000 melba round (or 3.00g):   0.11 mg (1%) 11.7 kcal (1%) 2.3 g (2%) 0.1 g (0%) 0.36 g (1%)   Other serving sizes 1.000 piece (3-3/4" x 1-3/4" x 1/8") (or 5.00g):   0.19 mg (1%) 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%)   Other serving sizes 1.000 toast (or 5.00g):   0.19 mg (1%) 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%) 22. Crackers, melba toast, rye (includes pumpernickel) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.68 mg (26%) 389.00 kcal (19%) 77.30 g (59%) 3.40 g (5%) 11.60 g (21%)   Typical Serving size of 0.500 oz (or 14.20g):    0.52 mg (4%) 55.24 kcal (3%) 10.98 g (8%) 0.48 g (1%) 1.65 g (3%)   Other serving sizes 1.000 toast (or 5.00g):   0.18 mg (1%) 19.45 kcal (1%) 3.87 g (3%) 0.17 g (0%) 0.58 g (1%) 23. Crackers, standard snack-type, with whole wheat - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.65 mg (26%) 463.00 kcal (23%) 68.37 g (53%) 17.84 g (27%) 7.29 g (13%)   Typical Serving size of 5.000 crackers 1 serving (or 15.00g):    0.55 mg (4%) 69.45 kcal (3%) 10.26 g (8%) 2.68 g (4%) 1.09 g (2%) 24. Crackers, standard snack-type, regular, low salt - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.60 mg (26%) 502.00 kcal (25%) 61.00 g (47%) 25.30 g (39%) 7.40 g (13%)   Typical Serving size of 0.500 oz (or 14.20g):    0.51 mg (4%) 71.28 kcal (4%) 8.66 g (7%) 3.59 g (6%) 1.05 g (2%)   Other serving sizes 1.000 cup and bite size (or 62.00g):   2.23 mg (16%) 311.24 kcal (16%) 37.82 g (29%) 15.69 g (24%) 4.59 g (8%)   Other serving sizes 1.000 cup and crushed (or 72.00g):   2.59 mg (19%) 361.44 kcal (18%) 43.92 g (34%) 18.22 g (28%) 5.33 g (10%)   Other serving sizes 1.000 cracker and rectangular (or 4.00g):   0.14 mg (1%) 20.08 kcal (1%) 2.44 g (2%) 1.01 g (2%) 0.3 g (1%)   Other serving sizes 1.000 cracker and oval (or 3.00g):   0.11 mg (1%) 15.06 kcal (1%) 1.83 g (1%) 0.76 g (1%) 0.22 g (0%)   Other serving sizes 1.000 cracker and round (or 3.00g):   0.11 mg (1%) 15.06 kcal (1%) 1.83 g (1%) 0.76 g (1%) 0.22 g (0%) 25. Crackers, milk - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.58 mg (26%) 446.00 kcal (22%) 71.73 g (55%) 13.77 g (21%) 7.60 g (14%)   Typical Serving size of 0.500 oz (or 14.20g):    0.51 mg (4%) 63.33 kcal (3%) 10.19 g (8%) 1.96 g (3%) 1.08 g (2%)   Other serving sizes 1.000 cracker (or 11.00g):   0.39 mg (3%) 49.06 kcal (2%) 7.89 g (6%) 1.51 g (2%) 0.84 g (2%) 26. Crackers, whole-wheat, reduced fat - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.56 mg (25%) 416.00 kcal (21%) 75.52 g (58%) 7.59 g (12%) 11.34 g (20%)   Typical Serving size of 1.000 serving (or 29.00g):    1.03 mg (7%) 120.64 kcal (6%) 21.9 g (17%) 2.2 g (3%) 3.29 g (6%)   Other serving sizes 1.000 cracker (or 4.20g):   0.15 mg (1%) 17.47 kcal (1%) 3.17 g (2%) 0.32 g (0%) 0.48 g (1%)   Other serving sizes 6.000 Triscuits and regular size (or 29.00g):   1.03 mg (7%) 120.64 kcal (6%) 21.9 g (17%) 2.2 g (3%) 3.29 g (6%) 27. Crackers, toast thins, low sodium - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.48 mg (25%) 442.00 kcal (22%) 67.66 g (52%) 16.13 g (25%) 6.45 g (12%)   Typical Serving size of 1.000 serving (or 31.00g):    1.08 mg (8%) 137.02 kcal (7%) 20.97 g (16%) 5 g (8%) 2 g (4%) 28. Crackers, cheese, whole grain - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.46 mg (25%) 412.00 kcal (21%) 57.29 g (44%) 16.03 g (25%) 9.62 g (17%)   Typical Serving size of 1.000 serving 55 pieces (or 31.00g):    1.07 mg (8%) 127.72 kcal (6%) 17.76 g (14%) 4.97 g (8%) 2.98 g (5%) 29. Crackers, whole-wheat - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.34 mg (24%) 427.00 kcal (21%) 69.55 g (54%) 14.13 g (22%) 10.58 g (19%)   Typical Serving size of 1.000 serving (or 28.00g):    0.94 mg (7%) 119.56 kcal (6%) 19.47 g (15%) 3.96 g (6%) 2.96 g (5%)   Other serving sizes 6.000 crackers, Triscuits and regular size (or 28.00g):   0.94 mg (7%) 119.56 kcal (6%) 19.47 g (15%) 3.96 g (6%) 2.96 g (5%)   Other serving sizes 1.000 cracker (or 4.60g):   0.15 mg (1%) 19.64 kcal (1%) 3.2 g (2%) 0.65 g (1%) 0.49 g (1%)   Other serving sizes 0.500 oz (or 14.20g):   0.47 mg (3%) 60.63 kcal (3%) 9.88 g (8%) 2.01 g (3%) 1.5 g (3%)   Other serving sizes 1.000 cup and crushed (or 94.00g):   3.14 mg (22%) 401.38 kcal (20%) 65.38 g (50%) 13.28 g (20%) 9.95 g (18%)   Other serving sizes 10.000 Triscuit Bits (or 10.00g):   0.33 mg (2%) 42.7 kcal (2%) 6.96 g (5%) 1.41 g (2%) 1.06 g (2%) 30. Crackers, matzo, plain - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.16 mg (23%) 395.00 kcal (20%) 83.70 g (64%) 1.40 g (2%) 10.00 g (18%)   Typical Serving size of 0.500 oz (or 14.20g):    0.45 mg (3%) 56.09 kcal (3%) 11.89 g (9%) 0.2 g (0%) 1.42 g (3%)   Other serving sizes 1.000 matzo (or 28.00g):   0.88 mg (6%) 110.6 kcal (6%) 23.44 g (18%) 0.39 g (1%) 2.8 g (5%) 31. Crackers, whole-wheat, low salt - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.08 mg (22%) 443.00 kcal (22%) 68.60 g (53%) 17.20 g (26%) 8.80 g (16%)   Typical Serving size of 0.500 oz (or 14.20g):    0.44 mg (3%) 62.91 kcal (3%) 9.74 g (7%) 2.44 g (4%) 1.25 g (2%)   Other serving sizes 1.000 cup and crushed (or 94.00g):   2.9 mg (21%) 416.42 kcal (21%) 64.48 g (50%) 16.17 g (25%) 8.27 g (15%)   Other serving sizes 1.000 cracker (or 4.00g):   0.12 mg (1%) 17.72 kcal (1%) 2.74 g (2%) 0.69 g (1%) 0.35 g (1%)   Other serving sizes 1.000 cracker and square (or 4.00g):   0.12 mg (1%) 17.72 kcal (1%) 2.74 g (2%) 0.69 g (1%) 0.35 g (1%)   Other serving sizes 10.000 Triscuit Bits (or 10.00g):   0.31 mg (2%) 44.3 kcal (2%) 6.86 g (5%) 1.72 g (3%) 0.88 g (2%) 32. Crackers, whole grain, sandwich-type, with peanut butter filling - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.07 mg (22%) 465.00 kcal (23%) 54.59 g (42%) 21.18 g (33%) 14.12 g (25%)   Typical Serving size of 6.000 cracker 1 serving (or 43.00g):    1.32 mg (9%) 199.95 kcal (10%) 23.47 g (18%) 9.11 g (14%) 6.07 g (11%) 33. Crackers, rye, wafers, seasoned - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.04 mg (22%) 381.00 kcal (19%) 73.80 g (57%) 9.20 g (14%) 9.00 g (16%)   Typical Serving size of 0.500 oz (or 14.20g):    0.43 mg (3%) 54.1 kcal (3%) 10.48 g (8%) 1.31 g (2%) 1.28 g (2%)   Other serving sizes 1.000 cracker and triple (or 22.00g):   0.67 mg (5%) 83.82 kcal (4%) 16.24 g (12%) 2.02 g (3%) 1.98 g (4%) 34. Crackers, sandwich-type, peanut butter filled, reduced fat - Iron   Nutritional Value : 13.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.00 mg (21%) 437.00 kcal (22%) 63.49 g (49%) 16.67 g (26%) 8.33 g (15%)   Typical Serving size of 1.000 package (or 36.00g):    1.08 mg (8%) 157.32 kcal (8%) 22.86 g (18%) 6 g (9%) 3 g (5%) 35. Crackers, gluten-free, multi-seeded and multigrain - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.83 mg (20%) 453.00 kcal (23%) 66.30 g (51%) 15.84 g (24%) 11.25 g (20%)   Typical Serving size of 3.000 crackers (or 6.10g):    0.17 mg (1%) 27.63 kcal (1%) 4.04 g (3%) 0.97 g (1%) 0.69 g (1%) 36. Crackers, standard snack-type, sandwich, with peanut butter filling - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.77 mg (20%) 494.00 kcal (25%) 58.38 g (45%) 24.54 g (38%) 11.47 g (20%)   Typical Serving size of 0.500 oz (or 14.20g):    0.39 mg (3%) 70.15 kcal (4%) 8.29 g (6%) 3.48 g (5%) 1.63 g (3%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.19 mg (1%) 34.58 kcal (2%) 4.09 g (3%) 1.72 g (3%) 0.8 g (1%) 37. Crackers, cheese, sandwich-type with peanut butter filling - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.72 mg (19%) 496.00 kcal (25%) 56.74 g (44%) 25.12 g (39%) 12.41 g (22%)   Typical Serving size of 0.500 oz (or 14.20g):    0.39 mg (3%) 70.43 kcal (4%) 8.06 g (6%) 3.57 g (5%) 1.76 g (3%)   Other serving sizes 1.000 cup and crushed (or 83.00g):   2.26 mg (16%) 411.68 kcal (21%) 47.09 g (36%) 20.85 g (32%) 10.3 g (18%)   Other serving sizes 6.000 cracker (or 39.00g):   1.06 mg (8%) 193.44 kcal (10%) 22.13 g (17%) 9.8 g (15%) 4.84 g (9%)   Other serving sizes 1.000 sandwich (or 6.50g):   0.18 mg (1%) 32.24 kcal (2%) 3.69 g (3%) 1.63 g (3%) 0.81 g (1%) 38. Crackers, rusk toast - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.72 mg (19%) 407.00 kcal (20%) 72.30 g (56%) 7.20 g (11%) 13.50 g (24%)   Typical Serving size of 0.500 oz (or 14.20g):    0.39 mg (3%) 57.79 kcal (3%) 10.27 g (8%) 1.02 g (2%) 1.92 g (3%)   Other serving sizes 1.000 rusk (or 10.00g):   0.27 mg (2%) 40.7 kcal (2%) 7.23 g (6%) 0.72 g (1%) 1.35 g (2%) 39. Crackers, matzo, egg - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.70 mg (19%) 391.00 kcal (20%) 78.60 g (60%) 2.10 g (3%) 12.30 g (22%)   Typical Serving size of 0.500 oz (or 14.20g):    0.38 mg (3%) 55.52 kcal (3%) 11.16 g (9%) 0.3 g (0%) 1.75 g (3%)   Other serving sizes 1.000 matzo (or 28.00g):   0.76 mg (5%) 109.48 kcal (5%) 22.01 g (17%) 0.59 g (1%) 3.44 g (6%) 40. Crackers, wheat, sandwich, with peanut butter filling - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.67 mg (19%) 495.00 kcal (25%) 53.80 g (41%) 26.70 g (41%) 13.50 g (24%)   Typical Serving size of 0.500 oz (or 14.20g):    0.38 mg (3%) 70.29 kcal (4%) 7.64 g (6%) 3.79 g (6%) 1.92 g (3%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.19 mg (1%) 34.65 kcal (2%) 3.77 g (3%) 1.87 g (3%) 0.95 g (2%) 41. Crackers, wheat, regular - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.64 mg (19%) 455.00 kcal (23%) 70.73 g (54%) 16.40 g (25%) 7.30 g (13%)   Typical Serving size of 16.000 crackers 1 serving (or 34.00g):    0.9 mg (6%) 154.7 kcal (8%) 24.05 g (19%) 5.58 g (9%) 2.48 g (4%)   Other serving sizes 2.000 crackers 1 serving (or 14.50g):   0.38 mg (3%) 65.98 kcal (3%) 10.26 g (8%) 2.38 g (4%) 1.06 g (2%) 42. Crackers, wheat, sandwich, with cheese filling - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.62 mg (19%) 497.00 kcal (25%) 58.20 g (45%) 25.00 g (38%) 9.80 g (18%)   Typical Serving size of 0.500 oz (or 14.20g):    0.37 mg (3%) 70.57 kcal (4%) 8.26 g (6%) 3.55 g (5%) 1.39 g (2%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.18 mg (1%) 34.79 kcal (2%) 4.07 g (3%) 1.75 g (3%) 0.69 g (1%) 43. Crackers, multigrain - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.59 mg (19%) 482.00 kcal (24%) 67.60 g (52%) 20.40 g (31%) 7.10 g (13%)   Typical Serving size of 4.000 crackers (or 14.00g):    0.36 mg (3%) 67.48 kcal (3%) 9.46 g (7%) 2.86 g (4%) 0.99 g (2%) 44. Crackers, rye, sandwich-type with cheese filling - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.45 mg (18%) 481.00 kcal (24%) 60.80 g (47%) 22.30 g (34%) 9.20 g (16%)   Typical Serving size of 0.500 oz (or 14.20g):    0.35 mg (3%) 68.3 kcal (3%) 8.63 g (7%) 3.17 g (5%) 1.31 g (2%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.17 mg (1%) 33.67 kcal (2%) 4.26 g (3%) 1.56 g (2%) 0.64 g (1%) 45. Crackers, crispbread, rye - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.43 mg (17%) 366.00 kcal (18%) 82.20 g (63%) 1.30 g (2%) 7.90 g (14%)   Typical Serving size of 0.500 oz (or 14.20g):    0.35 mg (3%) 51.97 kcal (3%) 11.67 g (9%) 0.18 g (0%) 1.12 g (2%)   Other serving sizes 1.000 cup and crushed (or 55.00g):   1.34 mg (10%) 201.3 kcal (10%) 45.21 g (35%) 0.72 g (1%) 4.35 g (8%)   Other serving sizes 1.000 crispbread (or 10.00g):   0.24 mg (2%) 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%)   Other serving sizes 1.000 wafer and thin (or 2.00g):   0.05 mg (0%) 7.32 kcal (0%) 1.64 g (1%) 0.03 g (0%) 0.16 g (0%)   Other serving sizes 1.000 wafer (or 10.00g):   0.24 mg (2%) 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%)   Other serving sizes 1.000 cracker and Norwegian flatbread (4-3/4" x 2-3/4" x 1/16") (or 5.80g):   0.14 mg (1%) 21.23 kcal (1%) 4.77 g (4%) 0.08 g (0%) 0.46 g (1%)   Other serving sizes 1.000 wafer and Rye Krisp (triple cracker) (or 25.00g):   0.61 mg (4%) 91.5 kcal (5%) 20.55 g (16%) 0.33 g (1%) 1.98 g (4%)   Other serving sizes 1.000 crispbread and Wasa rye (or 10.00g):   0.24 mg (2%) 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%) 46. Crackers, standard snack-type, sandwich, with cheese filling - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.39 mg (17%) 477.00 kcal (24%) 61.70 g (47%) 21.10 g (32%) 9.30 g (17%)   Typical Serving size of 0.500 oz (or 14.20g):    0.34 mg (2%) 67.73 kcal (3%) 8.76 g (7%) 3 g (5%) 1.32 g (2%)   Other serving sizes 1.000 cracker and sandwich (or 7.00g):   0.17 mg (1%) 33.39 kcal (2%) 4.32 g (3%) 1.48 g (2%) 0.65 g (1%) 47. Crackers, cheese, sandwich-type with cheese filling - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.13 mg (15%) 490.00 kcal (25%) 58.76 g (45%) 24.41 g (38%) 8.92 g (16%)   Typical Serving size of 6.000 cracker 1 cracker = 6.5g (or 39.00g):    0.83 mg (6%) 191.1 kcal (10%) 22.92 g (18%) 9.52 g (15%) 3.48 g (6%)   Other serving sizes 1.000 sandwich (or 6.50g):   0.14 mg (1%) 31.85 kcal (2%) 3.82 g (3%) 1.59 g (2%) 0.58 g (1%) 48. Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour - Iron   Nutritional Value : 13.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.56 mg (4%) 456.00 kcal (23%) 76.94 g (59%) 15.41 g (24%) 2.50 g (4%)   Typical Serving size of 3.000 crackers (or 10.70g):    0.06 mg (0%) 48.79 kcal (2%) 8.23 g (6%) 1.65 g (3%) 0.27 g (0%)

iron and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito