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

Weight per 500 calories

• Crackers, melba toast, plain: 128g
• Crackers, matzo, whole-wheat: 143g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	86.5% 112g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	21.3% 8.08g	44.2% 17g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.66% 0.13mg	17.4% 0.23mg	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	39.7% 159μg	12.5% 50μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.68% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.96% 1.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	12% 119mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	55.4% 0.5mg	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	59.3% 4.74mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	18% 75.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	217% 5mg	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	36% 251mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	81% 44.6μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	51% 767mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.54g	0.18% 6.84g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Plain VS Crackers, Matzo, Whole-wheat Nutrients Per 500 Kcal

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

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

• 500 calories of Crackers, melba toast, plain have 3.2 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Crackers, melba toast, plain have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Crackers, melba toast, plain have 3.6 times more Calcium and 269.1 times more Sodium than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 1.3 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Selenium and 1.4 times more Zinc than Crackers, melba toast, plain.
• 500 calories of Crackers, melba toast, plain lack sufficient amounts of Potassium
• 500 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

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