Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheat VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	17% 498kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	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	0.37% 0.27g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	33% 18.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	9.38% 0.12mg	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	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	22% 0.2mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	42.3% 0.97mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	194% 106μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, saltines (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, matzo, whole-wheat versus 5 oz of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 5 ounces of Crackers, matzo, whole-wheat have 2.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B9 and more Vitamin B12 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12
• Both Crackers, matzo, whole-wheat as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, matzo, whole-wheat vs Crackers, saltines (includes oyster, soda, soup):

• 5 ounces of Crackers, matzo, whole-wheat have 1.2 times more Calcium, 2.5 times more Copper, 5.8 times more Magnesium, 5.1 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium, 7.3 times more Selenium and 3.8 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 470.5 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Iron per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, matzo, whole-wheat have 4.2 times more Fiber and 1.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 5.8 times more Fat, 6.8 times more Saturated Fat, 16.8 times more Omega 3 and 6.9 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per five ounces.