Comparing Nutrients in 500 calories Crackers, matzo, whole-wheat VS Crackers, rye, wafers, plain

Weight per 500 calories

• Crackers, matzo, whole-wheat: 143g
• Crackers, rye, wafers, plain: 150g

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, whole-wheat or Crackers, rye, wafers, plain?

Macros Ratio

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

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	3.07% 0.52g	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	93% 120g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	90% 34.3g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	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	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	14.8% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	31.2% 0.41mg	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	17% 67.4μg	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	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	76.7% 0.69mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	349% 8.03mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	21.8% 741mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	64.8% 35.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	55.6% 834mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	0.2% 7.5g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Crackers, Rye, Wafers, Plain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Crackers, rye, wafers, plain?

Lets compare vitamin content per 500 calories of Crackers, matzo, whole-wheat vs Crackers, rye, wafers, plain:

• 500 calories of Crackers, matzo, whole-wheat have 3.3 times more Vitamin B3 and 2.1 times more Vitamin B5 than Crackers, rye, wafers, plain.
• While 500 kcal of Crackers, rye, wafers, plain contain 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, plain:

• 500 calories of Crackers, matzo, whole-wheat have 3 times more Selenium than Crackers, rye, wafers, plain.
• While 500 kcal of Crackers, rye, wafers, plain contain 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.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, plain lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, matzo, whole-wheat have 1.3 times more Protein than Crackers, rye, wafers, plain.
• While 500 kcal of Crackers, rye, wafers, plain contain 2 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, plain provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.