Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheatVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Crackers, melba toast, rye (includes pumpernickel)

12%

80%

14 oz ▼

Macro Nutrients

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

48%1393kcal

Energy

53.2%1544kcal

1393 kcalvs1544 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.14%5.95g

Fat

14%13.5g

5.95 gvs13.5 g

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

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3%0.96g

Saturated Fat

5.6%1.8g

0.96 gvs1.8 g

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

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8.2%0.13g

Omega 3

26.3%0.42g

0.13 gvs0.42 g

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

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14.4%2.45g

Omega 6

29%4.93g

2.45 gvs4.93 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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241%313g

Carbohydrate

236%307g

313 gvs307 g

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

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Sugars

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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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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123%47g

Fiber

83.6%31.8g

47 gvs31.8 g

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

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93%52g

Protein

82.2%46g

52 gvs46 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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121%1.45mg

Vitamin B1

156%1.88mg

Thiamine

1.45 mgvs1.88 mg

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

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82.7%1.08mg

Vitamin B2

86.7%1.13mg

Riboflavin

1.08 mgvs1.13 mg

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

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134%21.5mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

21.5 mgvs18.7 mg

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

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98%4.92mg

Vitamin B5

38.4%1.92mg

Pantothenic acid

4.92 mgvs1.92 mg

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

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48.5%0.63mg

Vitamin B6

26.3%0.34mg

Pyridoxine

0.63 mgvs0.34 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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34.7%139μg

Vitamin B9

84.3%337μg

Folates and Folic Acid

139 μgvs337 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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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

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)

9.13%91mg

Calcium

31%310mg

91 mgvs310 mg

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

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154%1.4mg

Copper

177%1.6mg

1.4 mgvs1.6 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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231%18.5mg

Iron

183%14.6mg

18.5 mgvs14.6 mg

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

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127%532mg

Magnesium

37%155mg

532 mgvs155 mg

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

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604%14mg

Manganese

127%2.93mg

14 mgvs2.93 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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173%1211mg

Phosphorus

104%726mg

1211 mgvs726 mg

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

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37%1254mg

Potassium

22.5%766mg

1254 mgvs766 mg

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

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542%298μg

Selenium

279%154μg

298 μgvs154 μg

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

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0.53%7.94mg

Sodium

238%3568mg

7.94 mgvs3568 mg

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

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94%10.4mg

Zinc

49%5.4mg

10.4 mgvs5.4 mg

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

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0.51%19g

Water

0.53%19.4g

19 gvs19.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Crackers, matzo, whole-wheat vs Crackers, melba toast, rye (includes pumpernickel):

Crackers, matzo, whole-wheat have 2.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 1.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Crackers, melba toast, rye (includes pumpernickel):

Crackers, matzo, whole-wheat have 1.3 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 3.4 times more Calcium and 449.5 times more Sodium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Crackers, matzo, whole-wheat have 1.5 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 2.3 times more Fat, 1.9 times more Saturated Fat, 3.2 times more Omega 3 and 2 times more Omega 6 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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

Compare Foods

Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheatVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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