Comparing Nutrients in 500 calories Crackers, matzo, plain VS Crackers, melba toast, plain

Weight per 500 calories

• Crackers, matzo, plain: 127g
• Crackers, melba toast, plain: 128g

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

Discover which food has more nutrients per 500 calories - Crackers, matzo, plain or Crackers, melba toast, plain?

Macros Ratio

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

Macro Nutrients

	Crackers, matzo, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	75.5% 98g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	1.66% 1.2g	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	10% 3.8g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	9.66% 0.13mg	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	5.38% 21.5μg	39.7% 159μg	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	0.51% 0.076mg	3.68% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	41% 0.37mg	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	50% 4mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	18% 75.6mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	63% 1.45mg	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	16% 113mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	81% 44.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51% 767mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.18% 6.54g	3700g per day for Men 19-50 years

Crackers, Matzo, Plain VS Crackers, Melba Toast, Plain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, matzo, plain or Crackers, melba toast, plain?

Lets compare vitamin content per 500 calories of Crackers, matzo, plain vs Crackers, melba toast, plain:

• 500 kcal of Crackers, melba toast, plain contain 1.6 times more Vitamin B5 and 7.4 times more Vitamin B9 than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, plain provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Crackers, matzo, plain have insufficient amounts of Vitamin B9
• 500 calories of Crackers, melba toast, plain have insufficient amounts of Vitamin B6
• Both Crackers, matzo, plain as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Crackers, matzo, plain vs Crackers, melba toast, plain:

• 500 kcal of Crackers, melba toast, plain contain 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, matzo, plain and Crackers, melba toast, plain contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Crackers, matzo, plain lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Crackers, matzo, plain as well as Crackers, melba toast, plain lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Crackers, melba toast, plain contain 2.1 times more Fiber than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, plain offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Crackers, matzo, plain provide inadequate amounts of Fiber
• Both Crackers, matzo, plain as well as Crackers, melba toast, plain provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.