Comparing Nutrients in 100 calories Crackers, matzo, whole-wheat VS Crackers, rye, wafers, seasoned

Weight per 100 calories

• Crackers, matzo, whole-wheat: 28.5g
• Crackers, rye, wafers, seasoned: 26g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Crackers, rye, wafers, seasoned?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.59% 0.009g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	5.07% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.85% 3.36g	14.4% 5.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	4.5% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.07% 0.35mg	2.93% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.97μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.029% 0.026mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	0.66% 6.55mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	14.4% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.6% 1.32mg	9.97% 0.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38mg	6.62% 28mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 87mg	11.5% 80.6mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	0.038% 0.57mg	15.5% 233mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.028% 1.05g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Crackers, Rye, Wafers, Seasoned Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Crackers, rye, wafers, seasoned?

Lets compare vitamin content per 100 calories of Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 100 calories of Crackers, matzo, whole-wheat have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Crackers, rye, wafers, seasoned.
• While 100 kcal of Crackers, rye, wafers, seasoned contain 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B6 per 100 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 100 calories of Crackers, matzo, whole-wheat have 1.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese and 2.5 times more Selenium than Crackers, rye, wafers, seasoned.
• While 100 kcal of Crackers, rye, wafers, seasoned contain 1.3 times more Copper, 1.3 times more Potassium and 408.6 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned contain similar levels of Phosphorus and Zinc per 100 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, matzo, whole-wheat have 1.6 times more Protein than Crackers, rye, wafers, seasoned.
• While 100 kcal of Crackers, rye, wafers, seasoned contain 5.7 times more Fat, 8.9 times more Omega 3, 4.9 times more Omega 6 and 1.6 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6