Comparing Nutrients in 300 calories Crackers, matzo, whole-wheat VS Crackers, rye, wafers, seasoned

Weight per 300 calories

• Crackers, matzo, whole-wheat: 85.5g
• Crackers, rye, wafers, seasoned: 78.7g

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

Discover which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Crackers, rye, wafers, seasoned?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	3.17% 1g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	52% 67.4g	44.7% 58g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	20% 11g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	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	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11.5% 0.15mg	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	10.2% 41μg	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	0.087% 0.079mg	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	43.3% 0.39mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	81% 1.87mg	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	34.5% 242mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	46.6% 698mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.085% 3.15g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Crackers, Rye, Wafers, Seasoned Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Crackers, rye, wafers, seasoned?

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

• 300 calories of Crackers, matzo, whole-wheat have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B6 per 300 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 300 calories of Crackers, matzo, whole-wheat have 1.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese and 2.5 times more Selenium than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 1.3 times more Copper, 1.3 times more Potassium and 408.6 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned contain similar levels of Phosphorus and Zinc per 300 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, matzo, whole-wheat have 1.6 times more Protein than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 5.7 times more Fat, 8.9 times more Omega 3, 4.9 times more Omega 6 and 1.6 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6