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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Nutrient Comparison: Crackers, melba toast, wheat VS Crackers, matzo, whole-wheat per 14 oz

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

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

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

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

• 14 ounces of Crackers, melba toast, wheat have 1.9 times more Calcium and 418.5 times more Sodium than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 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.
• Both Crackers, melba toast, wheat and Crackers, matzo, whole-wheat contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, melba toast, wheat have 1.5 times more Fat, 1.5 times more Omega 3 and 1.4 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 1.6 times more Fiber than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, matzo, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.