Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheat VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	48% 1393kcal	67.6% 1961kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	178% 232g	130g per day for Men 19-50 years
Sugars	NA	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	123% 47g	24% 9.13g	38g per day for Men 19-50 years
Protein	93% 52g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	45% 0.59mg	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	85.3% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	9.13% 91mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	143% 1.3mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	135% 3.1mg	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	173% 1211mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	542% 298μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	212% 3179mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, standard snack-type, sandwich, with peanut butter filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, matzo, whole-wheat versus 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• 14 ounces of Crackers, matzo, whole-wheat have 2.6 times more Vitamin B5 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.3 times more Vitamin B1 and 2.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• Both Crackers, matzo, whole-wheat as well as Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• 14 ounces of Crackers, matzo, whole-wheat have 1.7 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 1.5 times more Potassium, 7 times more Selenium and 2.3 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.5 times more Calcium and 400.5 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Copper and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, matzo, whole-wheat have more Omega 3, 1.4 times more Carbohydrate and 5.1 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.4 times more Energy, 16.4 times more Fat, 19.8 times more Saturated Fat and 7.4 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3