Comparing Nutrients in 1 kilogram Crackers, matzo, plainVS Crackers, matzo, whole-wheat

Macros Ratio

Protein Fat Carbs

Crackers, matzo, plain

10%

87%

Crackers, matzo, whole-wheat

14%

82%

1 kg ▼

Macro Nutrients

Crackers, matzo, plainvs Crackers, matzo, whole-wheat

136%3950kcal

Energy

121%3510kcal

3950 kcalvs3510 kcal

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

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14.4%14g

Fat

15.5%15g

14 gvs15 g

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

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7.06%2.26g

Saturated Fat

7.6%2.43g

2.26 gvs2.43 g

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

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20%0.32g

Omega 3

20.6%0.33g

0.32 gvs0.33 g

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

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33.5%5.7g

Omega 6

36.4%6.18g

5.7 gvs6.18 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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644%837g

Carbohydrate

607%789g

837 gvs789 g

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

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4%2.9g

Sugars

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

2.9 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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79%30g

Fiber

311%118g

30 gvs118 g

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

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179%100g

Protein

234%131g

100 gvs131 g

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

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Vitamins

Crackers, matzo, 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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323%3.87mg

Vitamin B1

304%3.65mg

Thiamine

3.87 mgvs3.65 mg

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

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224%2.9mg

Vitamin B2

208%2.7mg

Riboflavin

2.9 mgvs2.7 mg

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

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243%39mg

Vitamin B3

338%54mg

Niacin, nicotinic acid, niacinamide

39 mgvs54 mg

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

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88.6%4.43mg

Vitamin B5

248%12.4mg

Pantothenic acid

4.43 mgvs12.4 mg

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

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88.5%1.15mg

Vitamin B6

122%1.6mg

Pyridoxine

1.15 mgvs1.6 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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42.5%170μg

Vitamin B9

87.5%350μg

Folates and Folic Acid

170 μgvs350 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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4%0.6mg

Vitamin E

Tocopherols and Tocotrienols

0.6 mgvsNA mg

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

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2.5%3μg

Vitamin K

Phytomenadione or phylloquinone

3 μgvsNA μg

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

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Minerals

Crackers, matzo, plainvs Crackers, matzo, whole-wheat

13%130mg

Calcium

23%230mg

130 mgvs230 mg

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

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66.7%0.6mg

Copper

389%3.5mg

0.6 mgvs3.5 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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395%31.6mg

Iron

581%46.5mg

31.6 mgvs46.5 mg

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

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59.5%250mg

Magnesium

319%1340mg

250 mgvs1340 mg

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

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283%6.5mg

Manganese

1522%35mg

6.5 mgvs35 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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127%890mg

Phosphorus

436%3050mg

890 mgvs3050 mg

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

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33%1120mg

Potassium

93%3160mg

1120 mgvs3160 mg

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

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671%369μg

Selenium

1365%751μg

369 μgvs751 μg

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

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0%0mg

Sodium

1.33%20mg

0 mgvs20 mg

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

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62%6.8mg

Zinc

237%26mg

6.8 mgvs26 mg

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

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1.16%43g

Water

1.3%48g

43 gvs48 g

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

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Lets compare vitamin content per 1 kilogram of Crackers, matzo, plain vs Crackers, matzo, whole-wheat:

Crackers, matzo, whole-wheat contain 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Crackers, matzo, plain.
Both Crackers, matzo, plain and Crackers, matzo, whole-wheat have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
Both Crackers, matzo, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Crackers, matzo, plain vs Crackers, matzo, whole-wheat:

Crackers, matzo, whole-wheat contain 1.8 times more Calcium, 5.8 times more Copper, 1.5 times more Iron, 5.4 times more Magnesium, 5.4 times more Manganese, 3.4 times more Phosphorus, 2.8 times more Potassium, 2 times more Selenium and 3.8 times more Zinc than Crackers, matzo, plain.

Comparison of macro-nutrients per 1 kilogram:

Crackers, matzo, whole-wheat contain 3.9 times more Fiber and 1.3 times more Protein than Crackers, matzo, plain.
Both Crackers, matzo, plain and Crackers, matzo, whole-wheat have similar amounts of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 1 kg.
Both Crackers, matzo, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Crackers, matzo, plainVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain

Compare Foods

Comparing Nutrients in 1 kilogram Crackers, matzo, plainVS Crackers, matzo, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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