Comparing Nutrients in 1 pound Crackers, matzo, plain VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, matzo, plain	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	61.8% 1792kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	281% 365g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	6.3% 4.6g	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	273% 104g	38g per day for Men 19-50 years
Protein	81% 45.4g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	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	146% 1.76mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	51.6% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	95% 1.23mg	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	51% 204μg	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	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	5.9% 59mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	232% 2.1mg	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	337% 27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	1058% 24.3mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, plain VS Crackers, rye, wafers, plain per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, matzo, plain vs Crackers, rye, wafers, plain:

• 1 pound of Crackers, matzo, plain has 2.5 times more Vitamin B3 than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, 13.3 times more Vitamin E and 19 times more Vitamin K than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, rye, wafers, plain provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Crackers, matzo, plain have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, matzo, plain as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, matzo, plain vs Crackers, rye, wafers, plain:

• 1 pound of Crackers, matzo, plain has 1.6 times more Selenium than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 3.1 times more Calcium, 7.7 times more Copper, 1.9 times more Iron, 4.8 times more Magnesium, 8.3 times more Manganese, 3.8 times more Phosphorus, 4.4 times more Potassium, more Sodium and 4.1 times more Zinc than Crackers, matzo, plain.
• 1 pound of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, matzo, plain has 1.6 times more Omega 6 than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 1.5 times more Omega 3 and 7.6 times more Fiber than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, rye, wafers, plain offer comparable quantities of Energy, Carbohydrate and Protein per one pound.