Comparing Nutrients in 14 ounces Crackers, matzo, plain VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Crackers, matzo, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	54% 1568kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	5.5% 1.77g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	234% 304g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	5.15% 3.73g	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	31.3% 12g	66% 25g	38g per day for Men 19-50 years
Protein	71% 39.7g	85.8% 48g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.4mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	30% 0.39mg	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	17% 67.5μg	123% 492μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	127% 1.15mg	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	157% 12.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	195% 4.5mg	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	50.5% 353mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	266% 146μg	251% 138μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	158% 2373mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.55% 20.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, matzo, plain vs Crackers, melba toast, plain:

• Crackers, melba toast, plain contain 1.6 times more Vitamin B5, 7.3 times more Vitamin B9 and 7.2 times more Vitamin E than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, plain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Crackers, matzo, plain as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Crackers, matzo, plain vs Crackers, melba toast, plain:

• Crackers, melba toast, plain contain 7.2 times more Calcium, 4.8 times more Copper, 2.4 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, more Sodium and 3 times more Zinc than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, plain have similar amounts of Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, plain contain 2.3 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3, 2.1 times more Omega 6, 3.2 times more Sugars and 2.1 times more Fiber than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, plain have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Crackers, matzo, plain as well as Crackers, melba toast, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.