Comparing Nutrients in 500 calories Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, whole-wheat

Weight per 500 calories

• Crackers, melba toast, rye (includes pumpernickel): 129g
• 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, rye (includes pumpernickel) or Crackers, matzo, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	76.4% 99g	86.5% 112g	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	27% 10.3g	44.2% 17g	38g per day for Men 19-50 years
Protein	26.6% 15g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	50.7% 0.61mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	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	27.3% 109μg	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	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, melba toast, rye (includes pumpernickel)	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	10% 100mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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% 4.73mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	33.6% 235mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	90% 49.7μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	77% 1156mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.18% 6.84g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Rye (includes Pumpernickel) VS Crackers, Matzo, Whole-wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, melba toast, rye (includes pumpernickel) or Crackers, matzo, whole-wheat?

Lets compare vitamin content per 500 calories of Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, whole-wheat:

• 500 calories of Crackers, melba toast, rye (includes pumpernickel) have 2.2 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, rye (includes pumpernickel) 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, rye (includes pumpernickel) vs Crackers, matzo, whole-wheat:

• 500 calories of Crackers, melba toast, rye (includes pumpernickel) have 3.1 times more Calcium and 405.6 times more Sodium than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 1.4 times more Iron, 3.8 times more Magnesium, 5.3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium and 2.1 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat contain similar levels of Copper per 500 calories.
• 500 calories of Crackers, melba toast, rye (includes pumpernickel) 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 1.6 times more Fiber and 1.3 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.