Comparing Nutrients in 300 calories Crackers, matzo, whole-wheatVS Crackers, melba toast, plain

Weight per 300 calories

Crackers, matzo, whole-wheat

85.5g

Crackers, melba toast, plain

77g

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

Which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Crackers, melba toast, plain?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Crackers, melba toast, plain

13%

79%

300 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Crackers, melba toast, 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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1.32%1.3g

Fat

2.54%2.46g

1.3 gvs2.46 g

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

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0.65%0.21g

Saturated Fat

1.07%0.34g

0.21 gvs0.34 g

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

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1.76%0.028g

Omega 3

3.4%0.055g

0.028 gvs0.055 g

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

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3.1%0.53g

Omega 6

5.48%0.93g

0.53 gvs0.93 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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52%67.4g

Carbohydrate

45.3%59g

67.4 gvs59 g

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

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Sugars

1%0.72g

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

NA gvs0.72 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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26.5%10g

Fiber

12.8%4.85g

10 gvs4.85 g

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

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20%11g

Protein

16.6%9.3g

11 gvs9.3 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, 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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26%0.31mg

Vitamin B1

26.5%0.32mg

Thiamine

0.31 mgvs0.32 mg

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

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18%0.23mg

Vitamin B2

16%0.21mg

Riboflavin

0.23 mgvs0.21 mg

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

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29%4.62mg

Vitamin B3

19.8%3.16mg

Niacin, nicotinic acid, niacinamide

4.62 mgvs3.16 mg

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

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21%1.06mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

1.06 mgvs0.53 mg

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

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10.5%0.14mg

Vitamin B6

5.8%0.075mg

Pyridoxine

0.14 mgvs0.075 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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7.48%30μg

Vitamin B9

24%95μg

Folates and Folic Acid

30 μgvs95 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

2.2%0.33mg

Tocopherols and Tocotrienols

NA mgvs0.33 mg

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

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Vitamin K

0.58%0.69μg

Phytomenadione or phylloquinone

NA μgvs0.69 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, plain

1.97%19.7mg

Calcium

7.15%71.5mg

19.7 mgvs71.5 mg

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

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33.2%0.3mg

Copper

24.7%0.22mg

0.3 mgvs0.22 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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49.7%3.97mg

Iron

35.6%2.85mg

3.97 mgvs2.85 mg

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

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27.3%115mg

Magnesium

11%45.4mg

115 mgvs45.4 mg

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

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130%3mg

Manganese

37.8%0.87mg

3 mgvs0.87 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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37.2%261mg

Phosphorus

21.5%151mg

261 mgvs151 mg

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

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7.94%270mg

Potassium

4.57%155mg

270 mgvs155 mg

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

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117%64μg

Selenium

48.7%26.8μg

64 μgvs26.8 μg

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

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0.11%1.7mg

Sodium

30.7%460mg

1.7 mgvs460 mg

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

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20.3%2.23mg

Zinc

14%1.55mg

2.23 mgvs1.55 mg

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

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0.11%4.1g

Water

0.11%3.92g

4.1 gvs3.92 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, matzo, whole-wheat vs Crackers, melba toast, plain:

Crackers, matzo, whole-wheat have 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Crackers, melba toast, plain.
While Crackers, melba toast, plain contain 3.2 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, plain have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Crackers, matzo, whole-wheat vs Crackers, melba toast, plain:

Crackers, matzo, whole-wheat have 1.3 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Selenium and 1.4 times more Zinc than Crackers, melba toast, plain.
While Crackers, melba toast, plain contain 3.6 times more Calcium and 269.1 times more Sodium than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 300 calories:

Crackers, matzo, whole-wheat have 2.1 times more Fiber and 1.2 times more Protein than Crackers, melba toast, plain.
While Crackers, melba toast, plain contain 1.9 times more Omega 3 and 1.8 times more Omega 6 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, plain have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, plain have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Crackers, matzo, whole-wheatVS Crackers, melba toast, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Crackers, melba toast, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: