Comparing Nutrients in 300 calories Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, whole-wheat

Weight per 300 calories

• Crackers, melba toast, rye (includes pumpernickel): 77g
• Crackers, matzo, whole-wheat: 85.5g

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, rye (includes pumpernickel) or Crackers, matzo, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.62g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	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	46% 59.6g	52% 67.4g	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	16.2% 6.17g	26.5% 10g	38g per day for Men 19-50 years
Protein	16% 8.95g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	30.4% 0.36mg	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	22.7% 3.64mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.47% 0.37mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	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	16.4% 65.6μg	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	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, melba toast, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	6% 60mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	35.5% 2.84mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	7.16% 30mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 141mg	37.2% 261mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	54.3% 30μg	117% 64μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	9.53% 1.05mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.1% 3.78g	0.11% 4.1g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Rye (includes Pumpernickel) VS Crackers, Matzo, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, melba toast, rye (includes pumpernickel) or Crackers, matzo, whole-wheat?

Lets compare vitamin content per 300 calories of Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, whole-wheat:

• 300 calories of Crackers, melba toast, rye (includes pumpernickel) have 2.2 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, whole-wheat:

• 300 calories of Crackers, melba toast, rye (includes pumpernickel) have 3.1 times more Calcium and 405.6 times more Sodium than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 1.4 times more Iron, 3.8 times more Magnesium, 5.3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium and 2.1 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat contain similar levels of Copper per 300 calories.
• 300 calories of Crackers, melba toast, rye (includes pumpernickel) lack sufficient amounts of Potassium
• 300 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Crackers, matzo, whole-wheat contain 1.6 times more Fiber and 1.3 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.