Comparing Nutrients in 300 calories Crackers, melba toast, plain VS Crackers, matzo, plain

Weight per 300 calories

• Crackers, melba toast, plain: 77g
• Crackers, matzo, plain: 76g

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

Discover which food has more nutrients per 300 calories - Crackers, melba toast, plain or Crackers, matzo, plain?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	5.48% 0.93g	2.55% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	49% 63.6g	130g per day for Men 19-50 years
Sugars	1% 0.72g	0.3% 0.22g	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	12.8% 4.85g	6% 2.28g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	6.73% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	6.7% 0.087mg	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	24% 95μg	3.23% 13μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	0.3% 0.046mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	7.15% 71.5mg	0.99% 9.87mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	5.06% 0.046mg	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	35.6% 2.85mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	21.5% 0.49mg	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	21.5% 151mg	9.66% 67.6mg	700mg per day for Men 19-50 years
Potassium	4.57% 155mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.11% 3.92g	0.088% 3.27g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Plain VS Crackers, Matzo, Plain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, melba toast, plain or Crackers, matzo, plain?

Lets compare vitamin content per 300 calories of Crackers, melba toast, plain vs Crackers, matzo, plain:

• 300 calories of Crackers, melba toast, plain have 1.6 times more Vitamin B5 and 7.4 times more Vitamin B9 than Crackers, matzo, plain.
• Both Crackers, melba toast, plain and Crackers, matzo, plain provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Crackers, melba toast, plain have insufficient amounts of Vitamin B6
• 300 calories of Crackers, matzo, plain have insufficient amounts of Vitamin B9
• Both Crackers, melba toast, plain as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Crackers, melba toast, plain vs Crackers, matzo, plain:

• 300 calories of Crackers, melba toast, plain have 7.2 times more Calcium, 4.9 times more Copper, 2.4 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, more Sodium and 3 times more Zinc than Crackers, matzo, plain.
• Both Crackers, melba toast, plain and Crackers, matzo, plain contain similar levels of Iron and Selenium per 300 calories.
• 300 calories of Crackers, matzo, plain lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Crackers, melba toast, plain as well as Crackers, matzo, plain lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, melba toast, plain have 2.1 times more Fiber and 1.2 times more Protein than Crackers, matzo, plain.
• Both Crackers, melba toast, plain and Crackers, matzo, plain offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, matzo, plain provide inadequate amounts of Fiber
• Both Crackers, melba toast, plain as well as Crackers, matzo, plain provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.