Comparing Nutrients in 100 calories Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, plain

Weight per 100 calories

• Crackers, melba toast, rye (includes pumpernickel): 25.7g
• Crackers, matzo, plain: 25.3g

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

Discover which food has more nutrients per 100 calories - Crackers, melba toast, rye (includes pumpernickel) or Crackers, matzo, plain?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	0.1% 0.073g	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	5.4% 2.06g	2% 0.76g	38g per day for Men 19-50 years
Protein	5.33% 3g	4.52% 2.53g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.16% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	6.16% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	2.24% 0.029mg	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	5.46% 22μg	1.08% 4.3μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.1% 0.015mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.063% 0.076μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	2% 20mg	0.33% 3.3mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	1.7% 0.015mg	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	12% 0.95mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.5% 6.33mg	420mg per day for Men 19-50 years
Manganese	8.25% 0.19mg	7.15% 0.16mg	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	6.72% 47mg	3.2% 22.5mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	0.83% 28.4mg	3400mg per day for Men 19-50 years
Selenium	18% 9.95μg	17% 9.34μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.18% 0.35mg	1.57% 0.17mg	11mg per day for Men 19-50 years
Water	0.034% 1.26g	0.029% 1.1g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Rye (includes Pumpernickel) VS Crackers, Matzo, Plain Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, melba toast, rye (includes pumpernickel) or Crackers, matzo, plain?

Lets compare vitamin content per 100 calories of Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, plain:

• 100 calories of Crackers, melba toast, rye (includes pumpernickel) have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3 and 5.1 times more Vitamin B9 than Crackers, matzo, plain.
• While 100 kcal of Crackers, matzo, plain contain 1.3 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain provide similar amounts of Vitamin B2 and Vitamin B5 per 100 calories.
• 100 calories of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B6
• 100 calories of Crackers, matzo, plain have insufficient amounts of Vitamin B9
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, plain:

• 100 calories of Crackers, melba toast, rye (includes pumpernickel) have 6.1 times more Calcium, 6.8 times more Copper, 1.6 times more Magnesium, 2.1 times more Phosphorus, more Sodium and 2 times more Zinc than Crackers, matzo, plain.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain contain similar levels of Iron, Manganese and Selenium per 100 calories.
• 100 calories of Crackers, matzo, plain lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, plain lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, melba toast, rye (includes pumpernickel) have 2.7 times more Fiber than Crackers, matzo, plain.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Crackers, matzo, plain provide inadequate amounts of Fiber
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, plain provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.