Comparing Nutrients in 7 ounces Crackers, matzo, plain VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Crackers, matzo, plain	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	27% 784kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	117% 152g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	15.7% 5.95g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	35.4% 20g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Crackers, melba toast, wheat	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	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.72mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	15.7% 0.2mg	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	65.5% 262μg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	58.4% 0.53mg	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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	92% 2.1mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	133% 73.2μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	111% 1661mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, plain VS Crackers, melba toast, wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, matzo, plain versus 7 oz of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, matzo, plain vs Crackers, melba toast, wheat:

• 7 oz of Crackers, melba toast, wheat contain 1.3 times more Vitamin B3 and 7.8 times more Vitamin B9 than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, wheat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Crackers, matzo, plain as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, matzo, plain vs Crackers, melba toast, wheat:

• 7 oz of Crackers, melba toast, wheat contain 3.3 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium, more Sodium and 2.2 times more Zinc than Crackers, matzo, plain.
• 7 ounces of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, melba toast, wheat contain 1.6 times more Fat, 1.6 times more Omega 3, 1.5 times more Omega 6, 2.5 times more Fiber and 1.3 times more Protein than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per seven ounces.