Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheat VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	121% 3510kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	40.2% 13g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	199% 3.18g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	193% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	568% 738g	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	311% 118g	550% 209g	38g per day for Men 19-50 years
Protein	234% 131g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	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	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	146% 1.9mg	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	130% 520μg	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	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, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	23% 230mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	550% 4.95mg	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	380% 30.4mg	8mg per day for Men 19-50 years
Magnesium	319% 1340mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	1522% 35mg	1031% 23.7mg	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	439% 3070mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	1365% 751μg	591% 325μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	591% 8870mg	1500mg per day for Men 19-50 years
Zinc	237% 26mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.1% 40g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Crackers, matzo, whole-wheat versus 1 kg of Crackers, rye, wafers, seasoned 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, seasoned:

• 1 kilogram of Crackers, matzo, whole-wheat has 1.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Crackers, rye, wafers, seasoned.
• While 1 kg of Crackers, rye, wafers, seasoned contains 1.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned 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, seasoned:

• 1 kilogram of Crackers, matzo, whole-wheat has 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 2.3 times more Selenium than Crackers, rye, wafers, seasoned.
• While 1 kg of Crackers, rye, wafers, seasoned contains 1.9 times more Calcium, 1.4 times more Copper, 1.4 times more Potassium and 443.5 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, matzo, whole-wheat has 1.5 times more Protein than Crackers, rye, wafers, seasoned.
• While 1 kg of Crackers, rye, wafers, seasoned contains 6.1 times more Fat, 5.3 times more Saturated Fat, 9.6 times more Omega 3, 5.3 times more Omega 6 and 1.8 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per one kilogram.