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Comparing Nutrients in 100 calories Crackers, matzo, whole-wheatVS Crackers, melba toast, plain

Weight per 100 calories

Crackers, matzo, whole-wheat
28.5g
Crackers, melba toast, plain
25.6g

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

Which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Crackers, melba toast, plain?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat
14%
4%
82%
Crackers, melba toast, plain
13%
8%
79%
100 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Crackers, melba toast, plain
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g
Fat
0.85%0.82g
0.43 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.069g
Saturated Fat
0.36%0.11g
0.069 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.59%0.009g
Omega 3
1.14%0.018g
0.009 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.04%0.18g
Omega 6
1.83%0.31g
0.18 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.3%22.5g
Carbohydrate
15%19.6g
22.5 gvs19.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.33%0.24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.24 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.85%3.36g
Fiber
4.25%1.6g
3.36 gvs1.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g
Protein
5.54%3.1g
3.73 gvs3.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, matzo, whole-wheatvs Crackers, melba toast, plain
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.67%0.1mg
Vitamin B1
8.82%0.11mg
Thiamine
0.1 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.94%0.077mg
Vitamin B2
5.4%0.07mg
Riboflavin
0.077 mgvs0.07 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.63%1.54mg
Vitamin B3
6.6%1.05mg
Niacin, nicotinic acid, niacinamide
1.54 mgvs1.05 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.07%0.35mg
Vitamin B5
3.55%0.18mg
Pantothenic acid
0.35 mgvs0.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.045mg
Vitamin B6
1.93%0.025mg
Pyridoxine
0.045 mgvs0.025 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.5%9.97μg
Vitamin B9
7.95%31.8μg
Folates and Folic Acid
9.97 μgvs31.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.74%0.11mg
Tocopherols and Tocotrienols
NA mgvs0.11 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.19%0.23μg
Phytomenadione or phylloquinone
NA μgvs0.23 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, matzo, whole-wheatvs Crackers, melba toast, plain
0.66%6.55mg
Calcium
2.4%24mg
6.55 mgvs24 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.1mg
Copper
8.23%0.074mg
0.1 mgvs0.074 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.6%1.32mg
Iron
12%0.95mg
1.32 mgvs0.95 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.1%38mg
Magnesium
3.6%15mg
38 mgvs15 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.4%1mg
Manganese
12.6%0.29mg
1 mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.4%87mg
Phosphorus
7.18%50.3mg
87 mgvs50.3 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.65%90mg
Potassium
1.52%51.8mg
90 mgvs51.8 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.4μg
Selenium
16.2%8.92μg
21.4 μgvs8.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.038%0.57mg
Sodium
10.2%153mg
0.57 mgvs153 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.76%0.74mg
Zinc
4.7%0.52mg
0.74 mgvs0.52 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.037%1.37g
Water
0.035%1.3g
1.37 gvs1.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, matzo, whole-wheat vs Crackers, melba toast, plain:
Comparing minerals per 100 calories for Crackers, matzo, whole-wheat vs Crackers, melba toast, plain:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Crackers, matzo, whole-wheatVS Crackers, melba toast, rye (includes pumpernickel)Crackers, melba toast, plainVS Crackers, melba toast, rye (includes pumpernickel)
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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