Comparing Nutrients in 100 grams Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	13.4% 389kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	6.63% 0.11g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	0.4% 0.29g	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	21% 8g	7.9% 3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	8.86% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	8.85% 0.12mg	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	21.3% 85μg	4.25% 17μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	6.67% 0.06mg	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% 3.68mg	39.5% 3.16mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	28.3% 0.65mg	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	26% 183mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	70.4% 38.7μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.13% 4.9g	0.12% 4.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Crackers, matzo, plain per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, melba toast, rye (includes pumpernickel) versus 100 g of Crackers, matzo, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, plain:

• 100 grams of Crackers, melba toast, rye (includes pumpernickel) have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3 and 5 times more Vitamin B9 than Crackers, matzo, plain.
• While 100 g of Crackers, matzo, plain contain 1.3 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, melba toast, rye (includes pumpernickel) vs Crackers, matzo, plain:

• 100 grams of Crackers, melba toast, rye (includes pumpernickel) have 6 times more Calcium, 6.7 times more Copper, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, more Sodium and 2 times more Zinc than Crackers, matzo, plain.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain contain similar levels of Iron, Manganese and Selenium per 100 grams.
• 100 grams of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, melba toast, rye (includes pumpernickel) have 2.4 times more Fat, 3.3 times more Omega 3, 2.2 times more Omega 6 and 2.7 times more Fiber than Crackers, matzo, plain.
• Both Crackers, melba toast, rye (includes pumpernickel) and Crackers, matzo, plain offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.