Comparing Nutrients in 1 pound 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	55% 1592kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	258% 335g	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	141% 53.5g	249% 95g	38g per day for Men 19-50 years
Protein	106% 59.4g	73% 41g	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	138% 1.66mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	66.3% 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	39.7% 159μg	59% 236μg	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	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	10.4% 104mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	249% 2.25mg	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	264% 21mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	114% 481mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	468% 10.8mg	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	198% 1383mg	199% 1393mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	619% 341μg	268% 147μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.49% 18g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 1 pound 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 lb 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 pound.
• 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 pound.

Comparing minerals per 1 pound for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, matzo, whole-wheat has 1.5 times more Protein than Crackers, rye, wafers, seasoned.
• While 1 lb 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 pound.