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Nutrients in 5 ounces of Crackers, matzo, whole-wheat

Crackers, matzo, whole-wheat.

Macros Ratio

Protein Fat Carbs
14%
4%
82%
5 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheat
Energy498 kcal
17%
Crackers, matzo, whole-wheat have 497.533725 kcal of Energy per 5 ounces, which is 17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.13 g
2.2%
Crackers, matzo, whole-wheat have 2.1262125 g of Fat per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.34 g
1.08%
Crackers, matzo, whole-wheat have 0.344446425 g of Saturated Fat per 5 ounces, which is 1.08% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.047 g
2.92%
Crackers, matzo, whole-wheat have 0.046776675 g of Omega 3 per 5 ounces, which is 2.92% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.88 g
5.15%
Crackers, matzo, whole-wheat have 0.87599955 g of Omega 6 per 5 ounces, which is 5.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Crackers, matzo, whole-wheat have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate112 g
86%
Crackers, matzo, whole-wheat have 111.8387775 g of Carbohydrate per 5 ounces, which is 86% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber16.7 g
44%
Crackers, matzo, whole-wheat have 16.726205 g of Fiber per 5 ounces, which is 44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein18.6 g
33%
Crackers, matzo, whole-wheat have 18.5689225 g of Protein per 5 ounces, which is 33% 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
0%
RAE, retinol activity equivalents
Crackers, matzo, whole-wheat have 0 μg of Vitamin A per 5 ounces, 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%
Thiamine
Crackers, matzo, whole-wheat have 0.517378375 mg of Vitamin B1 per 5 ounces, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg
29.5%
Riboflavin
Crackers, matzo, whole-wheat have 0.384135725 mg of Vitamin B2 per 5 ounces, which is 29.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.67 mg
48%
Niacin, nicotinic acid, niacinamide
Crackers, matzo, whole-wheat have 7.66853975 mg of Vitamin B3 per 5 ounces, which is 48% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.76 mg
35%
Pantothenic acid
Crackers, matzo, whole-wheat have 1.757669 mg of Vitamin B5 per 5 ounces, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg
17.3%
Pyridoxine
Crackers, matzo, whole-wheat have 0.225378525 mg of Vitamin B6 per 5 ounces, which is 17.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B949.6 μg
12.4%
Folates and Folic Acid
Crackers, matzo, whole-wheat have 49.611625 μg of Vitamin B9 per 5 ounces, which is 12.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Crackers, matzo, whole-wheat have 0 μg of Vitamin B12 per 5 ounces, 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
0%
Ascorbic acid
Crackers, matzo, whole-wheat have 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Crackers, matzo, whole-wheat
Calcium32.6 mg
3.26%
Crackers, matzo, whole-wheat have 32.601925 mg of Calcium per 5 ounces, which is 3.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.5 mg
55%
Crackers, matzo, whole-wheat have 0.49611625 mg of Copper per 5 ounces, which is 55% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.6 mg
82.4%
Crackers, matzo, whole-wheat have 6.59125875 mg of Iron per 5 ounces, which is 82.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium190 mg
45.2%
Crackers, matzo, whole-wheat have 189.94165 mg of Magnesium per 5 ounces, which is 45.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.96 mg
216%
Crackers, matzo, whole-wheat have 4.9611625 mg of Manganese per 5 ounces, which is 216% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus432 mg
61.8%
Crackers, matzo, whole-wheat have 432.329875 mg of Phosphorus per 5 ounces, which is 61.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium448 mg
13%
Crackers, matzo, whole-wheat have 447.9221 mg of Potassium per 5 ounces, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium106 μg
194%
Crackers, matzo, whole-wheat have 106.4523725 μg of Selenium per 5 ounces, which is 194% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.83 mg
0.19%
Crackers, matzo, whole-wheat have 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.7 mg
33.6%
Crackers, matzo, whole-wheat have 3.69960975 mg of Zinc per 5 ounces, which is 33.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water6.8 g
0.18%
Crackers, matzo, whole-wheat have 6.80388 g of Water per 5 ounces, which is 0.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Crackers, matzo, whole-wheat:
Minerals in 5 ounces of Crackers, matzo, whole-wheat:
Macronutrients in 5 ounces of Crackers, matzo, whole-wheat:



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