Comparing Nutrients in 5 ounces Crackers, melba toast, rye (includes pumpernickel) VS 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	19% 551kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	5.15% 0.88g	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	86% 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	30% 11.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	33% 18.6g	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	56% 0.67mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	17.3% 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	30% 120μg	12.4% 49.6μg	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	11% 111mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	55% 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	65.2% 5.2mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	216% 4.96mg	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	61.8% 432mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	194% 106μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, whole-wheat 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, whole-wheat 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, whole-wheat:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 2.6 times more Vitamin B5 and 1.8 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 B2 and Vitamin B3 per five ounces.
• 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 five ounces.

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

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 3.4 times more Calcium and 449.5 times more Sodium than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 1.3 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium and 1.9 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, melba toast, rye (includes pumpernickel) have 2.3 times more Fat, 3.2 times more Omega 3 and 2 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 1.5 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.