Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheat VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	24% 697kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	192% 3.07g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 157g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 13.8g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	46.4% 26g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.4% 0.72mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	54% 8.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	9.6% 0.13mg	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	17.4% 69.5μg	45.6% 183μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	23% 0.21mg	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	115% 9.23mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	42.4% 0.97mg	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	86.5% 605mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	96% 1441mg	1500mg per day for Men 19-50 years
Zinc	47% 5.18mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, standard snack-type, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, matzo, whole-wheat versus 7 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Crackers, standard snack-type, regular:

• 7 ounces of Crackers, matzo, whole-wheat have 1.2 times more Vitamin B3, 3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 1.7 times more Vitamin B2 and 2.6 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, regular provide similar amounts of Vitamin B1 per seven ounces.
• Both Crackers, matzo, whole-wheat as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Crackers, standard snack-type, regular:

• 7 ounces of Crackers, matzo, whole-wheat have 3.4 times more Copper, 7.4 times more Magnesium, 7.1 times more Manganese, 1.2 times more Phosphorus, 2.7 times more Potassium, 11.2 times more Selenium and 5.3 times more Zinc than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 5.2 times more Calcium and 363 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, standard snack-type, regular contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, matzo, whole-wheat have 1.3 times more Carbohydrate, 5.1 times more Fiber and 2 times more Protein than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 1.5 times more Energy, 17.6 times more Fat, 22.9 times more Saturated Fat, 46.8 times more Omega 3 and 18.7 times more Omega 6 than Crackers, matzo, whole-wheat.