Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheat VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	121% 3510kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	570% 741g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	311% 118g	73.7% 28g	38g per day for Men 19-50 years
Protein	234% 131g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	66% 0.86mg	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	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	23% 230mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	581% 46.5mg	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	319% 1340mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1522% 35mg	298% 6.86mg	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	146% 1020mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	1365% 751μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	237% 26mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, saltines (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, matzo, whole-wheat versus 1 kg of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 1 kilogram of Crackers, matzo, whole-wheat has 2.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B9 and more Vitamin B12 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12
• Both Crackers, matzo, whole-wheat as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Crackers, matzo, whole-wheat has 1.2 times more Calcium, 2.5 times more Copper, 5.8 times more Magnesium, 5.1 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium, 7.3 times more Selenium and 3.8 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 470.5 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Iron per one kilogram.
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, matzo, whole-wheat has 4.2 times more Fiber and 1.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 5.8 times more Fat, 6.8 times more Saturated Fat, 16.8 times more Omega 3 and 6.9 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per one kilogram.