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

Weight per 500 calories

• Crackers, matzo, whole-wheat: 143g
• Crackers, rye, wafers, seasoned: 131g

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, seasoned?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.28% 1.7g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	25.3% 4.3g	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	74.5% 97g	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	72% 27.4g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	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	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	19% 0.25mg	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% 68.2μg	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	0.15% 0.13mg	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	72% 0.65mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	135% 3.1mg	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	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	77.5% 42.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	77.6% 1164mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	0.14% 5.25g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Crackers, matzo, whole-wheat have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Crackers, rye, wafers, seasoned.
• While 500 kcal of Crackers, rye, wafers, seasoned contain 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B6 per 500 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned 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, seasoned:

• 500 calories of Crackers, matzo, whole-wheat have 1.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese and 2.5 times more Selenium than Crackers, rye, wafers, seasoned.
• While 500 kcal of Crackers, rye, wafers, seasoned contain 1.3 times more Copper, 1.3 times more Potassium and 408.6 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned contain similar levels of Phosphorus and Zinc per 500 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, matzo, whole-wheat have 1.6 times more Protein than Crackers, rye, wafers, seasoned.
• While 500 kcal of Crackers, rye, wafers, seasoned contain 5.7 times more Fat, 8.9 times more Omega 3, 4.9 times more Omega 6 and 1.6 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6