Nutrition Facts: A Guide to Cracker Ingredients and Calories - Nutrition

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Understanding the nutritional facts of crackers is essential for making informed dietary choices. Let's break down the provided nutrition facts for a serving size of crackers (1/2 ounce or 15 grams) and analyze its components.


Nutritional Breakdown
1. Calories: Each serving contains 75 calories, with 27 calories coming from fat. This indicates that a significant portion of the calories is derived from fat, which is important to consider if you're monitoring your caloric intake.

2. Total Fat: The total fat content is 3 grams, which constitutes about 5% of the daily value based on a 2,000-calorie diet. This is relatively low, making these crackers a suitable option for those looking to limit fat intake.

3. Saturated Fat: With only 0.5 grams of saturated fat (2% of the daily value), these crackers are low in saturated fats, which is beneficial for heart health.

4. Cholesterol: The crackers contain 0 mg of cholesterol, making them heart-friendly as high cholesterol intake can lead to cardiovascular issues.

5. Sodium: At 12 mg of sodium (1% of the daily value), these crackers are low in sodium, which is advantageous for individuals monitoring their blood pressure or sodium intake.

6. Total Carbohydrates: Each serving has 10 grams of carbohydrates, which is about 3% of the daily value. This is a moderate amount, and it’s essential to consider the source of these carbohydrates.

7. Dietary Fiber: The fiber content is notably high at 12 grams, which is 5% of the daily value. High fiber intake is beneficial for digestive health and can help in maintaining a healthy weight by promoting satiety.

8. Sugars: The sugar content is relatively low at 1.2 grams, which is favorable for those looking to reduce sugar consumption.

9. Protein: Each serving provides 2 grams of protein. While this is not a high protein source, it contributes to the overall protein intake when combined with other foods.

10. Vitamins and Minerals: The crackers contain negligible amounts of Vitamin A and C (0%), and minimal calcium (1%) and iron (2%). This indicates that while they may be low in essential vitamins and minerals, they can still be part of a balanced diet when consumed with other nutrient-dense foods.


Daily Values and Recommendations
The daily values provided (based on a 2,000-calorie diet) serve as a guideline for nutrient intake. For example:
- Total Fat: Less than 65g
- Saturated Fat: Less than 20g
- Cholesterol: Less than 300mg
- Sodium: Less than 2400mg
- Total Carbohydrates: 300g
- Dietary Fiber: 25g
These values help consumers understand how a serving of crackers fits into their overall dietary needs.

Conclusion
In summary, the analyzed crackers are low in calories, fat, cholesterol, and sodium while being a good source of dietary fiber. They can be a healthy snack option, especially when paired with other nutrient-rich foods like fruits, vegetables, or lean proteins. However, it's essential to consider the overall dietary context and ensure a balanced intake of various nutrients throughout the day.
For individuals with specific dietary goals, such as weight management or muscle gain, understanding the nutritional composition of snacks like crackers can aid in making better food choices. Always consider the entire diet and lifestyle when evaluating the healthiness of a food product.