Comparing Nutrients in 5 ounces Crackers, rye, wafers, seasoned VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	18.6% 540kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	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	80.5% 105g	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	78% 29.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	37.3% 0.45mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	18.4% 73.7μg	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	0.16% 0.14mg	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, rye, wafers, seasoned	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	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	54% 4.3mg	56% 4.48mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	62% 435mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	95% 52.3μg	55μg per day for Men 19-50 years
Sodium	84% 1257mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Crackers, matzo, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Crackers, matzo, plain:

• 5 ounces of Crackers, rye, wafers, seasoned have 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Crackers, matzo, plain.
• While 5 oz of Crackers, matzo, plain contain 1.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Crackers, matzo, plain provide similar amounts of Vitamin B1 per five ounces.
• Both Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Crackers, matzo, plain:

• 5 ounces of Crackers, rye, wafers, seasoned have 3.4 times more Calcium, 8.3 times more Copper, 4.2 times more Magnesium, 3.6 times more Manganese, 3.4 times more Phosphorus, 4.1 times more Potassium, more Sodium and 3.8 times more Zinc than Crackers, matzo, plain.
• Both Crackers, rye, wafers, seasoned and Crackers, matzo, plain contain similar levels of Iron 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, rye, wafers, seasoned have 6.6 times more Fat, 5.7 times more Saturated Fat, 9.9 times more Omega 3, 5.8 times more Omega 6 and 7 times more Fiber than Crackers, matzo, plain.
• Both Crackers, rye, wafers, seasoned and Crackers, matzo, plain offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.