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Comparing Nutrients in 100 calories Crackers, melba toast, plainVS Crackers, matzo, whole-wheat

Weight per 100 calories

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

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Crackers, melba toast, plainvs Crackers, matzo, whole-wheat
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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0.85%0.82g
Fat
0.44%0.43g
0.82 gvs0.43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g
Saturated Fat
0.22%0.069g
0.11 gvs0.069 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.14%0.018g
Omega 3
0.59%0.009g
0.018 gvs0.009 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.83%0.31g
Omega 6
1.04%0.18g
0.31 gvs0.18 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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15%19.6g
Carbohydrate
17.3%22.5g
19.6 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.33%0.24g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.24 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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4.25%1.6g
Fiber
8.85%3.36g
1.6 gvs3.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.54%3.1g
Protein
6.66%3.73g
3.1 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, melba toast, plainvs Crackers, matzo, whole-wheat
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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8.82%0.11mg
Vitamin B1
8.67%0.1mg
Thiamine
0.11 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.4%0.07mg
Vitamin B2
5.94%0.077mg
Riboflavin
0.07 mgvs0.077 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.6%1.05mg
Vitamin B3
9.63%1.54mg
Niacin, nicotinic acid, niacinamide
1.05 mgvs1.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.55%0.18mg
Vitamin B5
7.07%0.35mg
Pantothenic acid
0.18 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.93%0.025mg
Vitamin B6
3.5%0.045mg
Pyridoxine
0.025 mgvs0.045 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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7.95%31.8μg
Vitamin B9
2.5%9.97μg
Folates and Folic Acid
31.8 μgvs9.97 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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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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

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

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Minerals

Crackers, melba toast, plainvs Crackers, matzo, whole-wheat
2.4%24mg
Calcium
0.66%6.55mg
24 mgvs6.55 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.23%0.074mg
Copper
11%0.1mg
0.074 mgvs0.1 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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12%0.95mg
Iron
16.6%1.32mg
0.95 mgvs1.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.6%15mg
Magnesium
9.1%38mg
15 mgvs38 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.6%0.29mg
Manganese
43.4%1mg
0.29 mgvs1 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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7.18%50.3mg
Phosphorus
12.4%87mg
50.3 mgvs87 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.52%51.8mg
Potassium
2.65%90mg
51.8 mgvs90 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.2%8.92μg
Selenium
39%21.4μg
8.92 μgvs21.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.2%153mg
Sodium
0.038%0.57mg
153 mgvs0.57 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.7%0.52mg
Zinc
6.76%0.74mg
0.52 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.035%1.3g
Water
0.037%1.37g
1.3 gvs1.37 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, melba toast, plain vs Crackers, matzo, whole-wheat:
Comparing minerals per 100 calories for Crackers, melba toast, plain vs Crackers, matzo, whole-wheat:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Crackers, melba toast, plainVS Crackers, melba toast, rye (includes pumpernickel)Crackers, matzo, whole-wheatVS 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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