Comparing Nutrients in 500 calories Crackers, crispbread, ryeVS Crackers, matzo, whole-wheat

Weight per 500 calories

Crackers, crispbread, rye

137g

Crackers, matzo, whole-wheat

143g

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

Which food has more nutrients per 500 calories - Crackers, crispbread, rye or Crackers, matzo, whole-wheat?

Macros Ratio

Protein Fat Carbs

Crackers, crispbread, rye

89%

Crackers, matzo, whole-wheat

14%

82%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.83%1.78g

Fat

2.2%2.14g

1.78 gvs2.14 g

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

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0.62%0.2g

Saturated Fat

1.1%0.35g

0.2 gvs0.35 g

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

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6.75%0.11g

Omega 3

2.94%0.047g

0.11 gvs0.047 g

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

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3.85%0.65g

Omega 6

5.18%0.88g

0.65 gvs0.88 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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86.4%112g

Carbohydrate

86.5%112g

112 gvs112 g

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

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2%1.46g

Sugars

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

1.46 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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59.3%22.5g

Fiber

44.2%17g

22.5 gvs17 g

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

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19.3%10.8g

Protein

33.3%18.7g

10.8 gvs18.7 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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27.7%0.33mg

Vitamin B1

43.3%0.52mg

Thiamine

0.33 mgvs0.52 mg

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

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15.2%0.2mg

Vitamin B2

29.7%0.39mg

Riboflavin

0.2 mgvs0.39 mg

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

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8.88%1.42mg

Vitamin B3

48%7.7mg

Niacin, nicotinic acid, niacinamide

1.42 mgvs7.7 mg

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

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18.5%0.92mg

Vitamin B5

35.3%1.77mg

Pantothenic acid

0.92 mgvs1.77 mg

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

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22%0.29mg

Vitamin B6

17.4%0.23mg

Pyridoxine

0.29 mgvs0.23 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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16%64.2μg

Vitamin B9

12.5%50μg

Folates and Folic Acid

64.2 μgvs50 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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7.38%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

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6.83%8.2μg

Vitamin K

Phytomenadione or phylloquinone

8.2 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

4.23%42.3mg

Calcium

3.28%32.8mg

42.3 mgvs32.8 mg

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

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38.7%0.35mg

Copper

55.4%0.5mg

0.35 mgvs0.5 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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41.5%3.3mg

Iron

82.8%6.62mg

3.3 mgvs6.62 mg

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

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25.4%107mg

Magnesium

45.4%191mg

107 mgvs191 mg

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

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147%3.4mg

Manganese

217%5mg

3.4 mgvs5 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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52.5%367mg

Phosphorus

62%434mg

367 mgvs434 mg

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

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13%436mg

Potassium

13.2%450mg

436 mgvs450 mg

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

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91%50μg

Selenium

195%107μg

50 μgvs107 μg

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

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37.3%560mg

Sodium

0.19%2.85mg

560 mgvs2.85 mg

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

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29.7%3.27mg

Zinc

33.8%3.7mg

3.27 mgvs3.7 mg

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

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0.23%8.33g

Water

0.18%6.84g

8.33 gvs6.84 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Crackers, crispbread, rye as well as Crackers, matzo, whole-wheat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Crackers, crispbread, rye as well as Crackers, matzo, whole-wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Crackers, crispbread, ryeVS Crackers, matzo, whole-wheat

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, crispbread, rye or Crackers, matzo, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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