Comparing Nutrients in 500 calories Crackers, matzo, whole-wheat VS Crackers, melba toast, wheat

Weight per 500 calories

• Crackers, matzo, whole-wheat: 143g
• Crackers, melba toast, wheat: 134g

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

Which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Crackers, melba toast, wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.17% 3.07g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	4.18% 0.067g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	78.6% 102g	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	44.2% 17g	26% 9.9g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	10.6% 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	12.5% 50μg	44% 176μg	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, matzo, whole-wheat	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	39.4% 0.35mg	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	82.8% 6.62mg	75.2% 6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	62% 1.42mg	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	62% 434mg	31.5% 221mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	74.6% 1119mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	0.2% 7.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, matzo, whole-wheat vs Crackers, melba toast, wheat:

• Crackers, matzo, whole-wheat have 2.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 3.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Crackers, matzo, whole-wheat vs Crackers, melba toast, wheat:

• Crackers, matzo, whole-wheat have 1.4 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.8 times more Calcium and 392.8 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, matzo, whole-wheat have 1.7 times more Fiber than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.3 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.