Comparing Nutrients in 1 pound Crackers, matzo, plain VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Crackers, matzo, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	61.8% 1792kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	270% 351g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	36% 13.6g	95% 36.3g	38g per day for Men 19-50 years
Protein	81% 45.4g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.76mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	30% 0.39mg	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	19.3% 77μg	96% 386μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	5.9% 59mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	202% 1.8mg	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	179% 14.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	146% 3.35mg	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	57.7% 404mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	319% 176μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	272% 4078mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, plain VS Crackers, melba toast, rye (includes pumpernickel) per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, matzo, plain versus 1 lb of Crackers, melba toast, rye (includes pumpernickel) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, matzo, plain vs Crackers, melba toast, rye (includes pumpernickel):

• 1 pound of Crackers, matzo, plain has 1.3 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• While 1 lb of Crackers, melba toast, rye (includes pumpernickel) contains 5 times more Vitamin B9 than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per one pound.
• Both Crackers, matzo, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, matzo, plain vs Crackers, melba toast, rye (includes pumpernickel):

• 1 lb of Crackers, melba toast, rye (includes pumpernickel) contains 6 times more Calcium, 6.7 times more Copper, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, more Sodium and 2 times more Zinc than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Iron, Manganese and Selenium per one pound.
• 1 pound of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, melba toast, rye (includes pumpernickel) contains 2.4 times more Fat, 3.3 times more Omega 3, 2.2 times more Omega 6 and 2.7 times more Fiber than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy, Carbohydrate and Protein per one pound.