Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheat VS 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% 498kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	80.5% 105g	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% 16.7g	78% 29.6g	38g per day for Men 19-50 years
Protein	33% 18.6g	22.8% 12.8g	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% 0.52mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	20.7% 0.27mg	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	12.4% 49.6μg	18.4% 73.7μg	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	0.16% 0.14mg	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	3.26% 32.6mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	78% 0.7mg	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	82.4% 6.6mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	35.8% 150mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	146% 3.36mg	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	61.8% 432mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	194% 106μg	83.8% 46μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	84% 1257mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, rye, wafers, seasoned per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, matzo, whole-wheat versus 5 oz of Crackers, rye, wafers, seasoned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 5 ounces of Crackers, matzo, whole-wheat have 1.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 1.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 5 ounces of Crackers, matzo, whole-wheat have 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 2.3 times more Selenium than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 1.9 times more Calcium, 1.4 times more Copper, 1.4 times more Potassium and 443.5 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, matzo, whole-wheat have 1.5 times more Protein than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 6.1 times more Fat, 5.3 times more Saturated Fat, 9.6 times more Omega 3, 5.3 times more Omega 6 and 1.8 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 five ounces.