Comparing Nutrients in 300 calories Crackers, crispbread, ryeVS Crackers, matzo, plain

Weight per 300 calories

Crackers, crispbread, rye

82g

Crackers, matzo, plain

76g

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

Which food has more nutrients per 300 calories - Crackers, crispbread, rye or Crackers, matzo, plain?

Macros Ratio

Protein Fat Carbs

Crackers, crispbread, rye

89%

Crackers, matzo, plain

10%

87%

300 kcal ▼

Macro Nutrients

Crackers, crispbread, ryevs Crackers, matzo, plain

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.1%1.07g

Fat

1.1%1.06g

1.07 gvs1.06 g

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

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0.37%0.12g

Saturated Fat

0.54%0.17g

0.12 gvs0.17 g

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

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4.05%0.065g

Omega 3

1.5%0.024g

0.065 gvs0.024 g

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

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2.3%0.39g

Omega 6

2.55%0.43g

0.39 gvs0.43 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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52%67.4g

Carbohydrate

49%63.6g

67.4 gvs63.6 g

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

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1.2%0.88g

Sugars

0.3%0.22g

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

0.88 gvs0.22 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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35.6%13.5g

Fiber

6%2.28g

13.5 gvs2.28 g

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

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11.6%6.48g

Protein

13.6%7.6g

6.48 gvs7.6 g

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

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Vitamins

Crackers, crispbread, ryevs 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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16.6%0.2mg

Vitamin B1

24.5%0.29mg

Thiamine

0.2 mgvs0.29 mg

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

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9.14%0.12mg

Vitamin B2

17%0.22mg

Riboflavin

0.12 mgvs0.22 mg

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

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5.33%0.85mg

Vitamin B3

18.5%2.96mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs2.96 mg

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

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11%0.55mg

Vitamin B5

6.73%0.34mg

Pantothenic acid

0.55 mgvs0.34 mg

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

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13.2%0.17mg

Vitamin B6

6.7%0.087mg

Pyridoxine

0.17 mgvs0.087 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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9.63%38.5μg

Vitamin B9

3.23%13μg

Folates and Folic Acid

38.5 μgvs13 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

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.43%0.66mg

Vitamin E

0.3%0.046mg

Tocopherols and Tocotrienols

0.66 mgvs0.046 mg

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

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4.1%4.9μg

Vitamin K

0.19%0.23μg

Phytomenadione or phylloquinone

4.9 μgvs0.23 μg

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

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Minerals

Crackers, crispbread, ryevs Crackers, matzo, plain

2.54%25.4mg

Calcium

0.99%9.87mg

25.4 mgvs9.87 mg

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

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23.2%0.21mg

Copper

5.06%0.046mg

0.21 mgvs0.046 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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25%2mg

Iron

30%2.4mg

2 mgvs2.4 mg

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

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15.2%64mg

Magnesium

4.52%19mg

64 mgvs19 mg

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

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88.2%2.03mg

Manganese

21.5%0.49mg

2.03 mgvs0.49 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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31.5%220mg

Phosphorus

9.66%67.6mg

220 mgvs67.6 mg

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

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7.7%261mg

Potassium

2.5%85mg

261 mgvs85 mg

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

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54.5%30μg

Selenium

51%28μg

30 μgvs28 μg

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

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22.4%336mg

Sodium

0%0mg

336 mgvs0 mg

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

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18%1.96mg

Zinc

4.7%0.52mg

1.96 mgvs0.52 mg

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

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0.14%5g

Water

0.088%3.27g

5 gvs3.27 g

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

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Lets compare vitamin content per 300 calories of Crackers, crispbread, rye vs Crackers, matzo, plain:

Crackers, crispbread, rye have 1.6 times more Vitamin B5, 2 times more Vitamin B6, 3 times more Vitamin B9, 14.6 times more Vitamin E and 21.6 times more Vitamin K than Crackers, matzo, plain.
While Crackers, matzo, plain contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.5 times more Vitamin B3 than Crackers, crispbread, rye.
Both Crackers, crispbread, rye as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, crispbread, rye vs Crackers, matzo, plain:

Crackers, crispbread, rye have 4.6 times more Copper, 3.4 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 3.1 times more Potassium, more Sodium and 3.8 times more Zinc than Crackers, matzo, plain.
Both Crackers, crispbread, rye and Crackers, matzo, plain have similar amounts of Iron and Selenium per 300 kcal.
Both Crackers, crispbread, rye as well as Crackers, matzo, plain have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, crispbread, rye have 2.7 times more Omega 3 and 5.9 times more Fiber than Crackers, matzo, plain.
Both Crackers, crispbread, rye and Crackers, matzo, plain have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Crackers, crispbread, rye as well as Crackers, matzo, plain have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, crispbread, ryeVS Crackers, matzo, whole-wheatCrackers, matzo, plainVS Crackers, matzo, whole-wheat

Compare Foods

Comparing Nutrients in 300 calories Crackers, crispbread, ryeVS Crackers, matzo, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, crispbread, rye or Crackers, matzo, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: