Comparing Nutrients in 5 ounces Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	19% 551kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	30% 11.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	12.5% 0.16mg	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	30% 120μg	6.02% 24μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	11% 111mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	9.45% 0.085mg	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	65.2% 5.2mg	56% 4.48mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	40% 0.92mg	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	37% 259mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	95% 52.3μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, melba toast, rye (includes pumpernickel) versus 5 oz of Crackers, matzo, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, plain:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3 and 5 times more Vitamin B9 than Crackers, matzo, plain.
• While 5 oz of Crackers, matzo, plain contain 1.3 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, plain:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 6 times more Calcium, 6.7 times more Copper, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, more Sodium and 2 times more Zinc than Crackers, matzo, plain.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain contain similar levels of Iron, Manganese and Selenium per five ounces.
• 5 ounces of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 2.4 times more Fat, 3.3 times more Omega 3, 2.2 times more Omega 6 and 2.7 times more Fiber than Crackers, matzo, plain.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.