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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	61% 1764kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.05g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	275% 358g	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	95% 36.3g	141% 53.5g	38g per day for Men 19-50 years
Protein	94% 52.6g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	179% 2.15mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	55.5% 0.72mg	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	39.7% 159μg	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, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	35.4% 354mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	176% 1.6mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	690% 16mg	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	198% 1383mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	319% 176μg	619% 341μg	55μg per day for Men 19-50 years
Sodium	272% 4078mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	0.59% 21.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, whole-wheat 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, whole-wheat 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, whole-wheat:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 1.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 1 lb of Crackers, matzo, whole-wheat contains 2.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, whole-wheat 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, whole-wheat:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 3.4 times more Calcium and 449.5 times more Sodium than Crackers, matzo, whole-wheat.
• While 1 lb of Crackers, matzo, whole-wheat contains 1.3 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 2.3 times more Fat, 3.2 times more Omega 3 and 2 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 1 lb of Crackers, matzo, whole-wheat contains 1.5 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per one pound.