Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheat VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	48% 1393kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	4.18% 1.34g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	233% 303g	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	123% 47g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	93% 52g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	140% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	31.4% 0.41mg	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	34.7% 139μg	131% 524μg	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, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	9.13% 91mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	117% 1.05mg	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	231% 18.5mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	184% 4.22mg	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	173% 1211mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	542% 298μg	397% 218μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	221% 3322mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, matzo, whole-wheat vs Crackers, melba toast, wheat:

• Crackers, matzo, whole-wheat have 2.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 3.8 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Crackers, melba toast, wheat:

• Crackers, matzo, whole-wheat have 1.3 times more Copper, 2.4 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.9 times more Calcium and 418.5 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, matzo, whole-wheat have 1.6 times more Fiber than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.5 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 3 and 1.4 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.