Comparing Nutrients in 500 calories Crackers, matzo, whole-wheat VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 500 calories

• Crackers, matzo, whole-wheat: 143g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g

Crackers, standard snack-type, sandwich, with peanut butter filling have 1.4 times more energy per unit of mass than Crackers, matzo, whole-wheat, which is very high in comparison to other foods. Crackers, matzo, whole-wheat having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	27% 4.6g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	14.7% 10.6g	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	0.71% 0.52g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.65g	g per day for Men 19-50 years
Fiber	44.2% 17g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	11.5% 0.15mg	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	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	36.4% 0.33mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	34.5% 0.79mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	0.08% 2.97g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Crackers, standard snack-type, sandwich, with peanut butter filling?

Lets compare vitamin content per 500 calories of Crackers, matzo, whole-wheat vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 500 calories of Crackers, matzo, whole-wheat have 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.7 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B5
• Both Crackers, matzo, whole-wheat as well as Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• 500 calories of Crackers, matzo, whole-wheat have 1.5 times more Copper, 2.4 times more Iron, 3.4 times more Magnesium, 6.3 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 9.8 times more Selenium and 3.3 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 284.6 times more Sodium than Crackers, matzo, whole-wheat.
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Potassium
• Both Crackers, matzo, whole-wheat as well as Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, matzo, whole-wheat have 1.9 times more Carbohydrate, 7.2 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 11.6 times more Fat, 14 times more Saturated Fat and 5.2 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 6
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Fiber
• Both Crackers, matzo, whole-wheat as well as Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 in 500 calories.