Comparing Nutrients in 100 grams Crackers, melba toast, plain VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Crackers, melba toast, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	13.4% 390kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	60.7% 79g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	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	16.6% 6.3g	31% 12g	38g per day for Men 19-50 years
Protein	21.6% 12g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	12.2% 0.16mg	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	31% 124μg	8.75% 35μg	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	2.87% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	9.3% 93mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	39% 0.35mg	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	46.3% 3.7mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	152% 3.5mg	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	28% 196mg	43.6% 305mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	63.3% 34.8μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Crackers, matzo, whole-wheat per 100 g

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

Lets compare vitamin content per 100 grams of Crackers, melba toast, plain vs Crackers, matzo, whole-wheat:

• 100 grams of Crackers, melba toast, plain have 3.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 100 g of Crackers, matzo, whole-wheat contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Crackers, melba toast, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, melba toast, plain vs Crackers, matzo, whole-wheat:

• 100 grams of Crackers, melba toast, plain have 4 times more Calcium and 299 times more Sodium than Crackers, matzo, whole-wheat.
• While 100 g of Crackers, matzo, whole-wheat contain 1.3 times more Iron, 2.3 times more Magnesium, 3.1 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 2.2 times more Selenium and 1.3 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, matzo, whole-wheat contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, melba toast, plain have 2.1 times more Fat, 2.2 times more Omega 3 and 2 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 100 g of Crackers, matzo, whole-wheat contain 1.9 times more Fiber than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Crackers, matzo, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.