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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Crackers, melba toast, plain VS Crackers, matzo, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, melba toast, plain versus 14 oz of Crackers, matzo, plain to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Crackers, melba toast, plain have 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, melba toast, plain and Crackers, matzo, plain provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, matzo, plain have insufficient amounts of Vitamin E
• Both Crackers, melba toast, plain as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Crackers, melba toast, plain have 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, melba toast, plain and Crackers, matzo, plain contain similar levels of Iron and Selenium per 14 ounces.
• 14 ounces of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, melba toast, plain have 2.3 times more Fat, 2.2 times more Omega 3, 2.1 times more Omega 6, 2.1 times more Fiber and 1.2 times more Protein than Crackers, matzo, plain.
• Both Crackers, melba toast, plain and Crackers, matzo, plain offer comparable quantities of Energy and Carbohydrate per 14 ounces.