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

Weight per 100 calories

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

Macros Ratio

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

Macro Nutrients

	Crackers, rye, wafers, seasoned	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.59% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.07% 0.86g	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% 19.4g	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	14.4% 5.5g	8.85% 3.36g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	6.9% 0.083mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.5% 0.059mg	5.94% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.93% 0.15mg	7.07% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.84% 0.05mg	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	3.4% 13.6μg	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	0.029% 0.026mg	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, rye, wafers, seasoned	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	0.66% 6.55mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	9.97% 0.8mg	16.6% 1.32mg	8mg per day for Men 19-50 years
Magnesium	6.62% 28mg	9.1% 38mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	11.5% 80.6mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	0.028% 1.05g	0.037% 1.37g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Crackers, rye, wafers, seasoned have 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 100 kcal of Crackers, matzo, whole-wheat contain 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.
• Both Crackers, rye, wafers, seasoned and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B6 per 100 calories.
• Both Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Crackers, matzo, whole-wheat:

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

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, rye, wafers, seasoned have 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.
• While 100 kcal of Crackers, matzo, whole-wheat contain 1.6 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, matzo, whole-wheat 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