Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS Crackers, matzo, plain

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Crackers, matzo, plain

10%

87%

1 kg ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Crackers, matzo, plain

121%3510kcal

Energy

136%3950kcal

3510 kcalvs3950 kcal

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

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15.5%15g

Fat

14.4%14g

15 gvs14 g

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

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7.6%2.43g

Saturated Fat

7.06%2.26g

2.43 gvs2.26 g

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

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20.6%0.33g

Omega 3

20%0.32g

0.33 gvs0.32 g

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

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36.4%6.18g

Omega 6

33.5%5.7g

6.18 gvs5.7 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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607%789g

Carbohydrate

644%837g

789 gvs837 g

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

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Sugars

4%2.9g

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

NA gvs2.9 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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311%118g

Fiber

79%30g

118 gvs30 g

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

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234%131g

Protein

179%100g

131 gvs100 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Crackers, matzo, plain

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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304%3.65mg

Vitamin B1

323%3.87mg

Thiamine

3.65 mgvs3.87 mg

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

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208%2.7mg

Vitamin B2

224%2.9mg

Riboflavin

2.7 mgvs2.9 mg

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

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338%54mg

Vitamin B3

243%39mg

Niacin, nicotinic acid, niacinamide

54 mgvs39 mg

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

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248%12.4mg

Vitamin B5

88.6%4.43mg

Pantothenic acid

12.4 mgvs4.43 mg

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

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122%1.6mg

Vitamin B6

88.5%1.15mg

Pyridoxine

1.6 mgvs1.15 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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87.5%350μg

Vitamin B9

42.5%170μg

Folates and Folic Acid

350 μgvs170 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

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

NA mgvs0.6 mg

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

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Vitamin K

2.5%3μg

Phytomenadione or phylloquinone

NA μgvs3 μg

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

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Minerals

Crackers, matzo, whole-wheatvs Crackers, matzo, plain

23%230mg

Calcium

13%130mg

230 mgvs130 mg

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

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389%3.5mg

Copper

66.7%0.6mg

3.5 mgvs0.6 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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581%46.5mg

Iron

395%31.6mg

46.5 mgvs31.6 mg

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

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319%1340mg

Magnesium

59.5%250mg

1340 mgvs250 mg

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

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1522%35mg

Manganese

283%6.5mg

35 mgvs6.5 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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436%3050mg

Phosphorus

127%890mg

3050 mgvs890 mg

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

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93%3160mg

Potassium

33%1120mg

3160 mgvs1120 mg

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

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1365%751μg

Selenium

671%369μg

751 μgvs369 μg

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

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1.33%20mg

Sodium

0%0mg

20 mgvs0 mg

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

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237%26mg

Zinc

62%6.8mg

26 mgvs6.8 mg

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

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1.3%48g

Water

1.16%43g

48 gvs43 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, whole-wheat vs Crackers, matzo, plain:

Crackers, matzo, whole-wheat have 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, whole-wheat and Crackers, matzo, plain have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
Both Crackers, matzo, whole-wheat as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

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

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

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS Crackers, matzo, plain

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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