Comparing Nutrients in 1 kilogram 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	121% 3510kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	618% 804g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	311% 118g	603% 229g	38g per day for Men 19-50 years
Protein	234% 131g	171% 96g	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	304% 3.65mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	208% 2.7mg	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	87.5% 350μg	113% 450μg	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	1.1% 1mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	23% 230mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	512% 4.6mg	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	581% 46.5mg	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	319% 1340mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	1522% 35mg	2333% 53.7mg	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	436% 3050mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	1365% 751μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	237% 26mg	255% 28mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, rye, wafers, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, matzo, whole-wheat versus 1 kg of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, matzo, whole-wheat vs Crackers, rye, wafers, plain:

• 1 kilogram of Crackers, matzo, whole-wheat has 3.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 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 one kilogram.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, plain:

• 1 kilogram of Crackers, matzo, whole-wheat has 3.2 times more Selenium than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, matzo, whole-wheat has 1.8 times more Omega 6 and 1.4 times more Protein than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 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 one kilogram.