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

Weight per 500 calories

• Crackers, melba toast, wheat: 134g
• 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, wheat or Crackers, matzo, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, melba toast, wheat	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.17% 3.07g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.18% 0.067g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	78.6% 102g	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	26% 9.9g	44.2% 17g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	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	47% 0.56mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	44% 176μg	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, wheat	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	39.4% 0.35mg	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	75.2% 6mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	31.5% 221mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	5.8% 198mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	74.6% 1119mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.35g	0.18% 6.84g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Crackers, melba toast, wheat have 3.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 2.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• Both Crackers, melba toast, wheat 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, wheat vs Crackers, matzo, whole-wheat:

• 500 calories of Crackers, melba toast, wheat have 392.8 times more Sodium than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 1.4 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, matzo, whole-wheat contain similar levels of Iron per 500 calories.
• 500 calories of Crackers, melba toast, wheat lack sufficient amounts of Potassium
• Both Crackers, melba toast, wheat as well as Crackers, matzo, whole-wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Crackers, matzo, whole-wheat contain 1.7 times more Fiber than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Crackers, matzo, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Crackers, melba toast, wheat as well as Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.