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Comparing Nutrients in 100 calories Crackers, matzo, whole-wheatVS Crackers, melba toast, rye (includes pumpernickel)

Weight per 100 calories

Crackers, matzo, whole-wheat
28.5g
Crackers, melba toast, rye (includes pumpernickel)
25.7g

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, rye (includes pumpernickel)?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat
14%
4%
82%
Crackers, melba toast, rye (includes pumpernickel)
12%
8%
80%
100 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Crackers, melba toast, rye (includes pumpernickel)
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
0.9%0.87g
0.43 gvs0.87 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%0.12g
0.069 gvs0.12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.59%0.009g
Omega 3
1.7%0.027g
0.009 gvs0.027 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.04%0.18g
Omega 6
1.88%0.32g
0.18 gvs0.32 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
15.3%20g
22.5 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA 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
5.4%2.06g
3.36 gvs2.06 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
6.66%3.73g
Protein
5.33%3g
3.73 gvs3 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, rye (includes pumpernickel)
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
10%0.12mg
Thiamine
0.1 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.94%0.077mg
Vitamin B2
5.6%0.073mg
Riboflavin
0.077 mgvs0.073 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.63%1.54mg
Vitamin B3
7.6%1.2mg
Niacin, nicotinic acid, niacinamide
1.54 mgvs1.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.07%0.35mg
Vitamin B5
2.5%0.12mg
Pantothenic acid
0.35 mgvs0.12 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.045mg
Vitamin B6
1.7%0.022mg
Pyridoxine
0.045 mgvs0.022 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
5.46%22μg
Folates and Folic Acid
9.97 μgvs22 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
NA
Calciferol, cholecalciferol, ergocalciferol
NA IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA 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, rye (includes pumpernickel)
0.66%6.55mg
Calcium
2%20mg
6.55 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.1mg
Copper
11.5%0.1mg
0.1 mgvs0.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
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
2.4%10mg
38 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.4%1mg
Manganese
8.25%0.19mg
1 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
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
6.72%47mg
87 mgvs47 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.65%90mg
Potassium
1.46%49.6mg
90 mgvs49.6 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.4μg
Selenium
18%9.95μg
21.4 μgvs9.95 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
0.038%0.57mg
Sodium
15.4%231mg
0.57 mgvs231 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.76%0.74mg
Zinc
3.18%0.35mg
0.74 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.037%1.37g
Water
0.034%1.26g
1.37 gvs1.26 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, rye (includes pumpernickel):
Comparing minerals per 100 calories for Crackers, matzo, whole-wheat vs Crackers, melba toast, rye (includes pumpernickel):
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainCrackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, wheatCrackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, wheat
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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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