Crackers, rye, wafers, plain Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1397

Total Fat0.9g

Saturated Fat0.0g

Total Carbs80.4g

Fiber22.9g

Sugars1.0g

Protein9.6g

Macro Breakdown

Protein9.6g (10%)

Carbs80.4g (87%)

Fat0.9g (2%)

Health Scores (0-10)

10.0

Metabolic

10.0

Inflammation

10.0

Hormonal

10.0

Gut Health

6.0

Skin Health

5.0

Brain Health

10.0

Bone Health

10.0

Sleep

10.0

Exercise

10.0

Longevity

10.0

Detox

10.0

Immunity

10.0

Pral

8.2

Satiety

0.0

Nutrient Density

5.0

Bioavailability

1.8

Electrolyte

5.9

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1397.0 kJ	—
Protein	9.6 g	19% DV
Total Fat	0.9 g	1% DV
Carbohydrate	80.4 g	29% DV
Fiber	22.9 g	82% DV
Sugar	1.0 g	2% DV
Sodium	557.0 mg	24% DV
Calcium	40.0 mg	3% DV
Iron	5.9 mg	33% DV
Magnesium	121.0 mg	29% DV
Phosphorus	334.0 mg	27% DV
Potassium	495.0 mg	11% DV
Zinc	2.8 mg	25% DV
Vitamin C	0.1 mg	—
Vitamin B6	0.3 mg	16% DV
Folate	45.0 µg	11% DV
Vitamin E	0.8 mg	5% DV
Vitamin K	5.7 µg	5% DV
Selenium	23.8 µg	43% DV

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated fat	0.108g
monounsaturated fat	0.152g
polyunsaturated fat	0.397g

Compare Crackers, rye, wafers, plain With...

Abiyuch, raw
290 cal Acerola juice, raw
96 cal Acerola, (west indian cherry), raw
134 cal Acorn stew (Apache)
399 cal Agave, cooked (Southwest)
563 cal

Health Condition Relevance

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

🏥

Hypothyroid

selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (25% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (29% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (16% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Selenium → T3 (active thyroid), Testosterone (43% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

Frequently Asked Questions

How does Crackers, rye, wafers, plain support gut health?

Crackers, rye, wafers, plain contains 22.9g of fiber per 100g (82% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Crackers, rye, wafers, plain affect hormones?

Yes — Crackers, rye, wafers, plain is rich in fiber (82% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. selenium supports T3 (active thyroid) and Testosterone production. magnesium supports Testosterone and Cortisol production.

Is Crackers, rye, wafers, plain good for blood pressure?

Yes. Crackers, rye, wafers, plain provides 495mg of potassium per 100g (11% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 0.9.

How filling is Crackers, rye, wafers, plain?

Crackers, rye, wafers, plain has a satiety score of 8.2/10. The 22.9g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.