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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 1.2 times more Vitamin B1, 1.2 times more Vitamin B3 and 5 times more Vitamin B9 than Crackers, matzo, plain.
• While 1 lb of Crackers, matzo, plain contains 1.3 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 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, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain 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 pound of Crackers, melba toast, rye (includes pumpernickel) has 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, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain offer comparable quantities of Energy, Carbohydrate and Protein per one pound.