Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheat VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	48% 1393kcal	45.7% 1326kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	8.15% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	245% 319g	130g per day for Men 19-50 years
Sugars	NA	5.53% 4g	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	239% 91g	38g per day for Men 19-50 years
Protein	93% 52g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	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	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	39.2% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	82.7% 1.08mg	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	44.7% 179μg	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	0.44% 0.4mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	9.13% 91mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	203% 1.83mg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	926% 21.3mg	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	189% 1326mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	57.8% 1965mg	3400mg per day for Men 19-50 years
Selenium	542% 298μg	172% 94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, rye, wafers, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, matzo, whole-wheat versus 14 oz of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, matzo, whole-wheat vs Crackers, rye, wafers, plain:

• 14 ounces of Crackers, matzo, whole-wheat have 3.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Crackers, rye, wafers, plain.
• While 14 oz of Crackers, rye, wafers, plain contain 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, plain:

• 14 ounces of Crackers, matzo, whole-wheat have 3.2 times more Selenium than Crackers, rye, wafers, plain.
• While 14 oz of Crackers, rye, wafers, plain contain 1.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Manganese, 1.6 times more Potassium and 278.5 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, matzo, whole-wheat have 1.8 times more Omega 6 and 1.4 times more Protein than Crackers, rye, wafers, plain.
• While 14 oz of Crackers, rye, wafers, plain contain 1.5 times more Omega 3 and 1.9 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain offer comparable quantities of Energy and Carbohydrate per 14 ounces.