Comparing Nutrients in 1 kilogram 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	129% 3740kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	36.4% 6.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	588% 764g	607% 789g	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	195% 74g	311% 118g	38g per day for Men 19-50 years
Protein	230% 129g	234% 131g	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	352% 4.2mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	230% 3mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	338% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	122% 1.6mg	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	330% 1320μg	87.5% 350μg	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	43% 430mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	389% 3.5mg	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	563% 45mg	581% 46.5mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	319% 1340mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	1522% 35mg	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	236% 1650mg	436% 3050mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	1000% 550μg	1365% 751μg	55μg per day for Men 19-50 years
Sodium	558% 8370mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	237% 26mg	11mg per day for Men 19-50 years
Water	1.5% 55g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, wheat VS Crackers, matzo, whole-wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, wheat vs Crackers, matzo, whole-wheat:

• 1 kilogram of Crackers, melba toast, wheat has 3.8 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 1 kg of Crackers, matzo, whole-wheat contains 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 one kilogram.
• Both Crackers, melba toast, wheat as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, melba toast, wheat vs Crackers, matzo, whole-wheat:

• 1 kilogram of Crackers, melba toast, wheat has 1.9 times more Calcium and 418.5 times more Sodium than Crackers, matzo, whole-wheat.
• While 1 kg of Crackers, matzo, whole-wheat contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, wheat has 1.5 times more Fat, 1.5 times more Omega 3 and 1.4 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 1 kg of Crackers, matzo, whole-wheat contains 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 one kilogram.