Comparing Nutrients in 100 grams Crackers, matzo, whole-wheat VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	12% 351kcal	14.4% 418kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	25% 4.27g	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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	0.26% 0.19g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31% 12g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	23.4% 13g	17% 9.46g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.6% 0.086mg	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	33.5% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	15.4% 0.14mg	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	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	30% 0.69mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.14% 5.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Crackers, saltines (includes oyster, soda, soup) per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, matzo, whole-wheat versus 100 g of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 100 grams of Crackers, matzo, whole-wheat have 2.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B9 and more Vitamin B12 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12
• Both Crackers, matzo, whole-wheat as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, matzo, whole-wheat vs Crackers, saltines (includes oyster, soda, soup):

• 100 grams of Crackers, matzo, whole-wheat have 1.2 times more Calcium, 2.5 times more Copper, 5.8 times more Magnesium, 5.1 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium, 7.3 times more Selenium and 3.8 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 470.5 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Iron per 100 grams.
• 100 grams of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, matzo, whole-wheat have 4.2 times more Fiber and 1.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 5.8 times more Fat, 6.8 times more Saturated Fat, 16.8 times more Omega 3 and 6.9 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per 100 grams.