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

Macros Ratio

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

Macro Nutrients

	Crackers, rye, wafers, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	45.7% 1326kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8.15% 1.4g	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	245% 319g	241% 313g	130g per day for Men 19-50 years
Sugars	5.53% 4g	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	239% 91g	123% 47g	38g per day for Men 19-50 years
Protein	68% 38g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	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	141% 1.7mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	44.7% 179μg	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	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	16% 159mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	295% 23.6mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	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	189% 1326mg	173% 1211mg	700mg per day for Men 19-50 years
Potassium	57.8% 1965mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	172% 94μg	542% 298μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.51% 19g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Crackers, matzo, whole-wheat:

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

• 14 ounces of Crackers, rye, wafers, plain have 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.
• While 14 oz of Crackers, matzo, whole-wheat contain 3.2 times more Selenium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, matzo, whole-wheat contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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