Comparing Nutrients in 7 ounces Crackers, crispbread, rye VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	25% 726kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	120% 157g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	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	86% 32.7g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	28% 15.7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	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	40% 0.48mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	24.3% 0.32mg	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	23.3% 93μg	17.4% 69.5μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	77% 0.69mg	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	60.3% 4.82mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	302% 6.95mg	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	76.3% 534mg	86.5% 605mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	47% 5.18mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.26% 9.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, crispbread, rye vs Crackers, matzo, whole-wheat:

• Crackers, crispbread, rye have 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Crackers, crispbread, rye vs Crackers, matzo, whole-wheat:

• Crackers, crispbread, rye have 1.3 times more Calcium and 205 times more Sodium than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.4 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese and 2.1 times more Selenium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, matzo, whole-wheat have similar amounts of Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, crispbread, rye have 2.4 times more Omega 3 and 1.4 times more Fiber than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.3 times more Omega 6 and 1.7 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, matzo, whole-wheat have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Crackers, crispbread, rye as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.