Comparing Nutrients in 300 calories Crackers, matzo, whole-wheat VS Crackers, standard snack-type, regular

Weight per 300 calories

• Crackers, matzo, whole-wheat: 85.5g
• Crackers, standard snack-type, regular: 58.8g

Crackers, standard snack-type, regular have 1.5 times more energy per unit of mass than Crackers, matzo, whole-wheat, which is very high in comparison to other foods. Crackers, matzo, whole-wheat having high energy density.

Discover which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Crackers, standard snack-type, regular?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	40% 6.8g	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	27.7% 36g	130g per day for Men 19-50 years
Sugars	NA	6.64% 4.8g	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	0.24% 0.17g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	26.5% 10g	3.56% 1.35g	38g per day for Men 19-50 years
Protein	20% 11g	6.97% 3.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, regular	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	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	2.85% 0.037mg	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	13.5% 54μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	7.06% 70.6mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	6.8% 0.061mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	2.52% 10.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	12.6% 0.29mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	2.04% 69.4mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	7.17% 3.94μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	2.62% 0.29mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.05% 1.85g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Crackers, Standard Snack-type, Regular Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Crackers, standard snack-type, regular?

Lets compare vitamin content per 300 calories of Crackers, matzo, whole-wheat vs Crackers, standard snack-type, regular:

• 300 calories of Crackers, matzo, whole-wheat have 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 4.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Crackers, standard snack-type, regular.
• While 300 kcal of Crackers, standard snack-type, regular contain 1.8 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, regular provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Crackers, standard snack-type, regular have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Crackers, matzo, whole-wheat as well as Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 300 calories of Crackers, matzo, whole-wheat have 4.9 times more Copper, 1.7 times more Iron, 10.8 times more Magnesium, 10.4 times more Manganese, 1.8 times more Phosphorus, 3.9 times more Potassium, 16.3 times more Selenium and 7.7 times more Zinc than Crackers, standard snack-type, regular.
• While 300 kcal of Crackers, standard snack-type, regular contain 3.6 times more Calcium and 249.8 times more Sodium than Crackers, matzo, whole-wheat.
• 300 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium
• 300 calories of Crackers, standard snack-type, regular lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, matzo, whole-wheat have 1.9 times more Carbohydrate, 7.5 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, regular.
• While 300 kcal of Crackers, standard snack-type, regular contain 12.1 times more Fat, 15.8 times more Saturated Fat, 32.2 times more Omega 3 and 12.9 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, regular offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber