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

Weight per 300 calories

• Crackers, matzo, whole-wheat: 85.5g
• Crackers, melba toast, wheat: 80.2g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	4.05% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	47% 61.3g	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	26.5% 10g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	20% 11g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	25.5% 4.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.36% 0.083mg	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	7.48% 30μg	26.5% 106μg	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, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	3.45% 34.5mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	23.6% 0.21mg	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	49.7% 3.97mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	37% 0.85mg	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	37.2% 261mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	80.2% 44μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	44.8% 671mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Crackers, matzo, whole-wheat have 2.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 3.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Crackers, matzo, whole-wheat have 1.4 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.8 times more Calcium and 392.8 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, matzo, whole-wheat have 1.7 times more Fiber than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.3 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.