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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, rye, wafers, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	52.2% 1515kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	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	281% 365g	275% 358g	130g per day for Men 19-50 years
Sugars	6.3% 4.6g	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	273% 104g	141% 53.5g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	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	161% 1.94mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.6mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	51% 204μg	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	0.5% 0.45mg	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	24% 3.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	18% 181mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	337% 27mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	1058% 24.3mg	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	216% 1515mg	198% 1383mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	619% 341μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	0.59% 21.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Crackers, matzo, whole-wheat:

• 1 pound of Crackers, rye, wafers, plain has 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 1 lb of Crackers, matzo, whole-wheat contains 3.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Crackers, rye, wafers, plain 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, rye, wafers, plain vs Crackers, matzo, whole-wheat:

• 1 pound of Crackers, rye, wafers, plain has 1.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Manganese, 1.6 times more Potassium and 278.5 times more Sodium than Crackers, matzo, whole-wheat.
• While 1 lb of Crackers, matzo, whole-wheat contains 3.2 times more Selenium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, matzo, whole-wheat contain similar levels of Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, rye, wafers, plain has 1.5 times more Omega 3 and 1.9 times more Fiber than Crackers, matzo, whole-wheat.
• While 1 lb of Crackers, matzo, whole-wheat contains 1.8 times more Omega 6 and 1.4 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, matzo, whole-wheat offer comparable quantities of Energy and Carbohydrate per one pound.