Comparing Nutrients in 100 calories Puff pastry, frozen, ready-to-bake, bakedVS Crackers, matzo, whole-wheat

Weight per 100 calories

Puff pastry, frozen, ready-to-bake, baked

18g

Crackers, matzo, whole-wheat

28.5g

Puff pastry, frozen, ready-to-bake, baked has 1.6 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

Which food has more nutrients per 100 calories - Puff pastry, frozen, ready-to-bake, baked or Crackers, matzo, whole-wheat?

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake, baked

62%

33%

Crackers, matzo, whole-wheat

14%

82%

100 kcal ▼

Macro Nutrients

Puff pastry, frozen, ready-to-bake, bakedvs 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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7.1%6.9g

Fat

0.44%0.43g

6.9 gvs0.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

0.22%0.069g

0.99 gvs0.069 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29%0.46g

Omega 3

0.59%0.009g

0.46 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20.7%3.5g

Omega 6

1.04%0.18g

3.5 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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6.3%8.2g

Carbohydrate

17.3%22.5g

8.2 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.19%0.13g

Sugars

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

0.13 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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0.71%0.27g

Fiber

8.85%3.36g

0.27 gvs3.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.37%1.33g

Protein

6.66%3.73g

1.33 gvs3.73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Puff pastry, frozen, ready-to-bake, bakedvs 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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4.82%0.058mg

Vitamin B1

8.67%0.1mg

Thiamine

0.058 mgvs0.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.56%0.046mg

Vitamin B2

5.94%0.077mg

Riboflavin

0.046 mgvs0.077 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.26%0.68mg

Vitamin B3

9.63%1.54mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg

Vitamin B5

7.07%0.35mg

Pantothenic acid

0 mgvs0.35 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.26%0.003mg

Vitamin B6

3.5%0.045mg

Pyridoxine

0.003 mgvs0.045 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.46%9.86μg

Vitamin B9

2.5%9.97μg

Folates and Folic Acid

9.86 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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.66%0.099mg

Vitamin E

Tocopherols and Tocotrienols

0.099 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.43%2.92μg

Vitamin K

Phytomenadione or phylloquinone

2.92 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Puff pastry, frozen, ready-to-bake, bakedvs Crackers, matzo, whole-wheat

0.18%1.8mg

Calcium

0.66%6.55mg

1.8 mgvs6.55 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.3%0.021mg

Copper

11%0.1mg

0.021 mgvs0.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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5.82%0.47mg

Iron

16.6%1.32mg

0.47 mgvs1.32 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.68%2.87mg

Magnesium

9.1%38mg

2.87 mgvs38 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.86%0.089mg

Manganese

43.4%1mg

0.089 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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1.54%10.8mg

Phosphorus

12.4%87mg

10.8 mgvs87 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.33%11mg

Potassium

2.65%90mg

11 mgvs90 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8%4.4μg

Selenium

39%21.4μg

4.4 μgvs21.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.02%45.3mg

Sodium

0.038%0.57mg

45.3 mgvs0.57 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.88%0.097mg

Zinc

6.76%0.74mg

0.097 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.036%1.33g

Water

0.037%1.37g

1.33 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 Puff pastry, frozen, ready-to-bake, baked vs Crackers, matzo, whole-wheat:

Crackers, matzo, whole-wheat contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B5 and 13.3 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked and Crackers, matzo, whole-wheat have similar amounts of Vitamin B9 per 100 kcal.
Both Puff pastry, frozen, ready-to-bake, baked as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Puff pastry, frozen, ready-to-bake, baked vs Crackers, matzo, whole-wheat:

Puff pastry, frozen, ready-to-bake, baked has 79.6 times more Sodium than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 4.8 times more Copper, 2.8 times more Iron, 13.3 times more Magnesium, 11.2 times more Manganese, 8.1 times more Phosphorus, 8.1 times more Potassium, 4.9 times more Selenium and 7.7 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked as well as Crackers, matzo, whole-wheat have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Puff pastry, frozen, ready-to-bake, baked has 16.1 times more Fat, 14.2 times more Saturated Fat, 49.3 times more Omega 3 and 20 times more Omega 6 than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 2.7 times more Carbohydrate, 12.5 times more Fiber and 2.8 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked and Crackers, matzo, whole-wheat have similar amounts of Energy per 100 kcal.
Both Puff pastry, frozen, ready-to-bake, baked as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puff pastry, frozen, ready-to-bake, bakedVS Crackers, crispbread, ryeCrackers, matzo, whole-wheatVS Crackers, crispbread, ryePuff pastry, frozen, ready-to-bake, bakedVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain

Compare Foods

Comparing Nutrients in 100 calories Puff pastry, frozen, ready-to-bake, bakedVS Crackers, matzo, whole-wheat

Weight per 100 calories

Which food has more nutrients per 100 calories - Puff pastry, frozen, ready-to-bake, baked or Crackers, matzo, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: