Comparing Nutrients in 300 calories Crackers, matzo, plain VS Crackers, matzo, whole-wheat

Weight per 300 calories

• Crackers, matzo, plain: 76g
• Crackers, matzo, whole-wheat: 85.5g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Crackers, matzo, plain or Crackers, matzo, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, matzo, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	52% 67.4g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	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	6% 2.28g	26.5% 10g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, 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	24.5% 0.29mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.73% 0.34mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	10.5% 0.14mg	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	3.23% 13μg	7.48% 30μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.046mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	0.99% 9.87mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	5.06% 0.046mg	33.2% 0.3mg	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	30% 2.4mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	130% 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	9.66% 67.6mg	37.2% 261mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	117% 64μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.088% 3.27g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, matzo, plain vs Crackers, matzo, whole-wheat:

• Crackers, matzo, whole-wheat contain 1.6 times more Vitamin B3, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, matzo, whole-wheat have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Crackers, matzo, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Crackers, matzo, plain vs Crackers, matzo, whole-wheat:

• Crackers, matzo, whole-wheat contain 6.6 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 6.1 times more Manganese, 3.9 times more Phosphorus, 3.2 times more Potassium, 2.3 times more Selenium and 4.3 times more Zinc than Crackers, matzo, plain.
• Both Crackers, matzo, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, matzo, whole-wheat contain 4.4 times more Fiber and 1.5 times more Protein than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, matzo, whole-wheat have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Crackers, matzo, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.