Comparing Nutrients in 100 calories Crackers, matzo, whole-wheat VS Crackers, rye, wafers, plain

Weight per 100 calories

• Crackers, matzo, whole-wheat: 28.5g
• Crackers, rye, wafers, plain: 30g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Crackers, rye, wafers, plain?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.59% 0.009g	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	0.42% 0.3g	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	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	8.85% 3.36g	18% 6.86g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	5.13% 2.87g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	6.66% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	2.96% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.07% 0.35mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	6.24% 0.081mg	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	2.5% 9.97μg	3.37% 13.5μg	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	0.033% 0.03mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.42% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	0.66% 6.55mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	15.3% 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	16.6% 1.32mg	22.2% 1.78mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38mg	8.63% 36.2mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	70% 1.6mg	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	12.4% 87mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	4.36% 148mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	13% 7.13μg	55μg per day for Men 19-50 years
Sodium	0.038% 0.57mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	7.62% 0.84mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.04% 1.5g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Crackers, Rye, Wafers, Plain Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Crackers, rye, wafers, plain?

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

• 100 calories of Crackers, matzo, whole-wheat have 3.3 times more Vitamin B3 and 2.1 times more Vitamin B5 than Crackers, rye, wafers, plain.
• While 100 kcal of Crackers, rye, wafers, plain contain 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Crackers, matzo, whole-wheat vs Crackers, rye, wafers, plain:

• 100 calories of Crackers, matzo, whole-wheat have 3 times more Selenium than Crackers, rye, wafers, plain.
• While 100 kcal of Crackers, rye, wafers, plain contain 1.4 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 1.6 times more Potassium and 292.7 times more Sodium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain contain similar levels of Magnesium, Phosphorus and Zinc per 100 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, plain lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, matzo, whole-wheat have 1.3 times more Protein than Crackers, rye, wafers, plain.
• While 100 kcal of Crackers, rye, wafers, plain contain 2 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Crackers, rye, wafers, plain offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Crackers, matzo, whole-wheat as well as Crackers, rye, wafers, plain provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.