Nutrients in 500 calories of Crackers, matzo, whole-wheat

Crackers, matzo, whole-wheat.

baked cooked

Weight per 500 Calories

Crackers, matzo, whole-wheat

143g

Crackers, matzo, whole-wheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

82%

500 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheat

Energy500 kcal

17.2%

Crackers, matzo, whole-wheat have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.14 g

2.2%

Crackers, matzo, whole-wheat have 2.1367521367521 g of Fat per 500 calories, which is 2.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Crackers, matzo, whole-wheat have 0.34615384615385 g of Saturated Fat per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.047 g

2.94%

Crackers, matzo, whole-wheat have 0.047008547008547 g of Omega 3 per 500 calories, which is 2.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.88 g

5.18%

Crackers, matzo, whole-wheat have 0.88034188034188 g of Omega 6 per 500 calories, which is 5.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, matzo, whole-wheat have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate112 g

86.5%

Crackers, matzo, whole-wheat have 112.39316239316 g of Carbohydrate per 500 calories, which is 86.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber17 g

44.2%

Crackers, matzo, whole-wheat have 16.809116809117 g of Fiber per 500 calories, which is 44.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18.7 g

33.3%

Crackers, matzo, whole-wheat have 18.660968660969 g of Protein per 500 calories, which is 33.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, matzo, whole-wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, matzo, whole-wheat have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43.3%

Thiamine

Crackers, matzo, whole-wheat have 0.51994301994302 mg of Vitamin B1 per 500 calories, which is 43.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

29.7%

Riboflavin

Crackers, matzo, whole-wheat have 0.38603988603989 mg of Vitamin B2 per 500 calories, which is 29.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.7 mg

48%

Niacin, nicotinic acid, niacinamide

Crackers, matzo, whole-wheat have 7.7065527065527 mg of Vitamin B3 per 500 calories, which is 48% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.77 mg

35.3%

Pantothenic acid

Crackers, matzo, whole-wheat have 1.7663817663818 mg of Vitamin B5 per 500 calories, which is 35.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.4%

Pyridoxine

Crackers, matzo, whole-wheat have 0.22649572649573 mg of Vitamin B6 per 500 calories, which is 17.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950 μg

12.5%

Folates and Folic Acid

Crackers, matzo, whole-wheat have 49.85754985755 μg of Vitamin B9 per 500 calories, which is 12.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, matzo, whole-wheat have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Crackers, matzo, whole-wheat have 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Crackers, matzo, whole-wheat

Calcium32.8 mg

3.28%

Crackers, matzo, whole-wheat have 32.763532763533 mg of Calcium per 500 calories, which is 3.28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55.4%

Crackers, matzo, whole-wheat have 0.4985754985755 mg of Copper per 500 calories, which is 55.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.62 mg

82.8%

Crackers, matzo, whole-wheat have 6.6239316239316 mg of Iron per 500 calories, which is 82.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium191 mg

45.4%

Crackers, matzo, whole-wheat have 190.88319088319 mg of Magnesium per 500 calories, which is 45.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5 mg

217%

Crackers, matzo, whole-wheat have 4.985754985755 mg of Manganese per 500 calories, which is 217% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus434 mg

62%

Crackers, matzo, whole-wheat have 434.47293447293 mg of Phosphorus per 500 calories, which is 62% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium450 mg

13.2%

Crackers, matzo, whole-wheat have 450.14245014245 mg of Potassium per 500 calories, which is 13.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium107 μg

195%

Crackers, matzo, whole-wheat have 106.98005698006 μg of Selenium per 500 calories, which is 195% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.85 mg

0.19%

Crackers, matzo, whole-wheat have 2.8490028490028 mg of Sodium per 500 calories, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.7 mg

33.8%

Crackers, matzo, whole-wheat have 3.7179487179487 mg of Zinc per 500 calories, which is 33.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water6.84 g

0.18%

Crackers, matzo, whole-wheat have 6.8376068376068 g of Water per 500 calories, which is 0.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Crackers, matzo, whole-wheat:

500 calories of Crackers, matzo, whole-wheat is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It has a good amount of Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 500 calories of Crackers, matzo, whole-wheat:

500 calories of Crackers, matzo, whole-wheat has outstanding amounts of Iron, Manganese and Selenium.
It is an excellent source of Copper, Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
This food has some Calcium.
It has no Sodium.

Macronutrients in 500 calories of Crackers, matzo, whole-wheat:

500 calories of Crackers, matzo, whole-wheat has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Crackers, matzo, whole-wheat with:

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Food Info

Nutrients in 500 calories of Crackers, matzo, whole-wheat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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