Comparing Nutrients in 300 calories Crackers, crispbread, ryeVS Crackers, matzo, whole-wheat

Weight per 300 calories

Crackers, crispbread, rye

82g

Crackers, matzo, whole-wheat

85.5g

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, whole-wheat?

Macros Ratio

Protein Fat Carbs

Crackers, crispbread, rye

89%

Crackers, matzo, whole-wheat

14%

82%

300 kcal ▼

Macro Nutrients

Crackers, crispbread, ryevs Crackers, matzo, whole-wheat

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

1.32%1.3g

1.07 gvs1.3 g

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

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0.37%0.12g

Saturated Fat

0.65%0.21g

0.12 gvs0.21 g

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

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4.05%0.065g

Omega 3

1.76%0.028g

0.065 gvs0.028 g

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

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2.3%0.39g

Omega 6

3.1%0.53g

0.39 gvs0.53 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

52%67.4g

67.4 gvs67.4 g

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

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1.2%0.88g

Sugars

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

0.88 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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35.6%13.5g

Fiber

26.5%10g

13.5 gvs10 g

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

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11.6%6.48g

Protein

20%11g

6.48 gvs11 g

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

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Vitamins

Crackers, crispbread, ryevs 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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16.6%0.2mg

Vitamin B1

26%0.31mg

Thiamine

0.2 mgvs0.31 mg

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

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9.14%0.12mg

Vitamin B2

18%0.23mg

Riboflavin

0.12 mgvs0.23 mg

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

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5.33%0.85mg

Vitamin B3

29%4.62mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs4.62 mg

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

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11%0.55mg

Vitamin B5

21%1.06mg

Pantothenic acid

0.55 mgvs1.06 mg

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

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13.2%0.17mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.17 mgvs0.14 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

7.48%30μg

Folates and Folic Acid

38.5 μgvs30 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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4.43%0.66mg

Vitamin E

Tocopherols and Tocotrienols

0.66 mgvsNA mg

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

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4.1%4.9μg

Vitamin K

Phytomenadione or phylloquinone

4.9 μgvsNA μg

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

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Minerals

Crackers, crispbread, ryevs Crackers, matzo, whole-wheat

2.54%25.4mg

Calcium

1.97%19.7mg

25.4 mgvs19.7 mg

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

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23.2%0.21mg

Copper

33.2%0.3mg

0.21 mgvs0.3 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

49.7%3.97mg

2 mgvs3.97 mg

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

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15.2%64mg

Magnesium

27.3%115mg

64 mgvs115 mg

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

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88.2%2.03mg

Manganese

130%3mg

2.03 mgvs3 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

37.2%261mg

220 mgvs261 mg

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

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7.7%261mg

Potassium

7.94%270mg

261 mgvs270 mg

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

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54.5%30μg

Selenium

117%64μg

30 μgvs64 μg

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

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22.4%336mg

Sodium

0.11%1.7mg

336 mgvs1.7 mg

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

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18%1.96mg

Zinc

20.3%2.23mg

1.96 mgvs2.23 mg

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

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0.14%5g

Water

0.11%4.1g

5 gvs4.1 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, whole-wheat:

Crackers, crispbread, rye have 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Crackers, crispbread, rye.
Both Crackers, crispbread, rye as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Crackers, crispbread, rye vs Crackers, matzo, whole-wheat:

Crackers, crispbread, rye have 196.6 times more Sodium than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 1.4 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese and 2.1 times more Selenium than Crackers, crispbread, rye.
Both Crackers, crispbread, rye and Crackers, matzo, whole-wheat have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.
Both Crackers, crispbread, rye as well as Crackers, matzo, whole-wheat have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, crispbread, rye have 2.3 times more Omega 3 and 1.3 times more Fiber than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 1.3 times more Omega 6 and 1.7 times more Protein than Crackers, crispbread, rye.
Both Crackers, crispbread, rye and Crackers, matzo, whole-wheat have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Crackers, crispbread, rye as well as Crackers, matzo, whole-wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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Compare Foods

Comparing Nutrients in 300 calories Crackers, crispbread, ryeVS Crackers, matzo, whole-wheat

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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