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

Weight per 300 calories

• Crackers, rye, wafers, plain: 89.8g
• 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, rye, wafers, plain or Crackers, matzo, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, rye, wafers, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	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	55.6% 72.2g	52% 67.4g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	54% 20.6g	26.5% 10g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	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	32% 0.38mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	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	10% 40.4μg	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	0.1% 0.09mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.8% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	66.7% 5.34mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	210% 4.8mg	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	43% 300mg	37.2% 261mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	117% 64μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.11% 4.1g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Crackers, rye, wafers, plain have 1.2 times more Vitamin B1, 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 3.3 times more Vitamin B3 and 2.1 times more Vitamin B5 than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B2 per 300 calories.
• Both Crackers, rye, wafers, plain 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, rye, wafers, plain vs Crackers, matzo, whole-wheat:

• 300 calories of Crackers, rye, wafers, plain have 1.4 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 1.6 times more Potassium and 292.7 times more Sodium than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 3 times more Selenium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, matzo, whole-wheat contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• Both Crackers, rye, wafers, plain as well as Crackers, matzo, whole-wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, rye, wafers, plain have 2 times more Fiber than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 1.3 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Crackers, matzo, whole-wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Crackers, rye, wafers, plain as well as Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.