Comparing Nutrients in 7 ounces Crackers, matzo, plain VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Crackers, matzo, plain	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	27% 784kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	125% 163g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	2.93% 2.12g	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	15.7% 5.95g	86% 32.7g	38g per day for Men 19-50 years
Protein	35.4% 20g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.72mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	32% 0.42mg	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	8.43% 33.7μg	23.3% 93μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	56.2% 0.51mg	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	78.4% 6.27mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	214% 4.9mg	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	25.2% 177mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	133% 73.2μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, matzo, plain vs Crackers, crispbread, rye:

• Crackers, matzo, plain have 1.6 times more Vitamin B1, 2 times more Vitamin B2 and 3.7 times more Vitamin B3 than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, 13.5 times more Vitamin E and 20 times more Vitamin K than Crackers, matzo, plain.
• Both Crackers, matzo, plain as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, matzo, plain vs Crackers, crispbread, rye:

• Crackers, matzo, plain have 1.3 times more Iron than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 2.4 times more Calcium, 4.3 times more Copper, 3.1 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, more Sodium and 3.5 times more Zinc than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, crispbread, rye have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, matzo, plain have 1.3 times more Protein than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 2.5 times more Omega 3, 3.7 times more Sugars and 5.5 times more Fiber than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, crispbread, rye have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 7 oz.
• Both Crackers, matzo, plain as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.