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

Weight per 100 calories

• Crackers, melba toast, rye (includes pumpernickel): 25.7g
• Crackers, matzo, whole-wheat: 28.5g

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, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.59% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	1.04% 0.18g	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	17.3% 22.5g	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	5.4% 2.06g	8.85% 3.36g	38g per day for Men 19-50 years
Protein	5.33% 3g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	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	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	5.94% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	7.07% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	3.5% 0.045mg	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	2.5% 9.97μg	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	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, melba toast, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	2% 20mg	0.66% 6.55mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	11% 0.1mg	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	16.6% 1.32mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.1% 38mg	420mg per day for Men 19-50 years
Manganese	8.25% 0.19mg	43.4% 1mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	18% 9.95μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	3.18% 0.35mg	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	0.034% 1.26g	0.037% 1.37g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Rye (includes Pumpernickel) VS Crackers, Matzo, Whole-wheat Nutrients Per 100 Kcal

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

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

• 100 calories of Crackers, melba toast, rye (includes pumpernickel) have 2.2 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 100 kcal of Crackers, matzo, whole-wheat contain 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, whole-wheat 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, whole-wheat:

• 100 calories of Crackers, melba toast, rye (includes pumpernickel) have 3.1 times more Calcium and 405.6 times more Sodium than Crackers, matzo, whole-wheat.
• While 100 kcal of Crackers, matzo, whole-wheat contain 1.4 times more Iron, 3.8 times more Magnesium, 5.3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium and 2.1 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat contain similar levels of Copper per 100 calories.
• 100 calories of Crackers, melba toast, rye (includes pumpernickel) lack sufficient amounts of Potassium
• 100 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Crackers, matzo, whole-wheat contain 1.6 times more Fiber and 1.3 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.