Comparing Nutrients in 100 grams Crackers, matzo, whole-wheat VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	12% 351kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	4.02% 1.3g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	19.3% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	NA	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	31% 12g	55% 21g	38g per day for Men 19-50 years
Protein	23.4% 13g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14.6% 0.19mg	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	8.75% 35μg	13% 52μg	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	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	2.3% 23mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	55% 0.5mg	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	58% 4.65mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	103% 2.37mg	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	43.6% 305mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, rye, wafers, seasoned per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, matzo, whole-wheat versus 100 g of Crackers, rye, wafers, seasoned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 100 grams of Crackers, matzo, whole-wheat have 1.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Crackers, rye, wafers, seasoned.
• While 100 g of Crackers, rye, wafers, seasoned contain 1.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, seasoned:

• 100 grams of Crackers, matzo, whole-wheat have 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 2.3 times more Selenium than Crackers, rye, wafers, seasoned.
• While 100 g of Crackers, rye, wafers, seasoned contain 1.9 times more Calcium, 1.4 times more Copper, 1.4 times more Potassium and 443.5 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned contain similar levels of Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, matzo, whole-wheat have 1.5 times more Protein than Crackers, rye, wafers, seasoned.
• While 100 g of Crackers, rye, wafers, seasoned contain 6.1 times more Fat, 5.3 times more Saturated Fat, 9.6 times more Omega 3, 5.3 times more Omega 6 and 1.8 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per 100 grams.