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Comparing Nutrients in 500 calories Crackers, matzo, plainVS Crackers, matzo, whole-wheat

Weight per 500 calories

Crackers, matzo, plain
127g
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, matzo, plain or Crackers, matzo, whole-wheat?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, plain
10%
3%
87%
Crackers, matzo, whole-wheat
14%
4%
82%
500 kcal ▼

Macro Nutrients

Crackers, matzo, plainvs 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%1.77g
Fat
2.2%2.14g
1.77 gvs2.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.89%0.29g
Saturated Fat
1.1%0.35g
0.29 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.53%0.041g
Omega 3
2.94%0.047g
0.041 gvs0.047 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.24%0.72g
Omega 6
5.18%0.88g
0.72 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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81.5%106g
Carbohydrate
86.5%112g
106 gvs112 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.51%0.37g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.37 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10%3.8g
Fiber
44.2%17g
3.8 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.6%12.7g
Protein
33.3%18.7g
12.7 gvs18.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, matzo, plainvs 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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41%0.49mg
Vitamin B1
43.3%0.52mg
Thiamine
0.49 mgvs0.52 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.3%0.37mg
Vitamin B2
29.7%0.39mg
Riboflavin
0.37 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.8%4.93mg
Vitamin B3
48%7.7mg
Niacin, nicotinic acid, niacinamide
4.93 mgvs7.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.2%0.56mg
Vitamin B5
35.3%1.77mg
Pantothenic acid
0.56 mgvs1.77 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.15mg
Vitamin B6
17.4%0.23mg
Pyridoxine
0.15 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.38%21.5μg
Vitamin B9
12.5%50μg
Folates and Folic Acid
21.5 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
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.51%0.076mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.076 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.32%0.38μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.38 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, matzo, plainvs Crackers, matzo, whole-wheat
1.65%16.5mg
Calcium
3.28%32.8mg
16.5 mgvs32.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.44%0.076mg
Copper
55.4%0.5mg
0.076 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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50%4mg
Iron
82.8%6.62mg
4 mgvs6.62 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.53%31.6mg
Magnesium
45.4%191mg
31.6 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.8%0.82mg
Manganese
217%5mg
0.82 mgvs5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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16%113mg
Phosphorus
62%434mg
113 mgvs434 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.17%142mg
Potassium
13.2%450mg
142 mgvs450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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85%46.7μg
Selenium
195%107μg
46.7 μgvs107 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.19%2.85mg
0 mgvs2.85 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.83%0.86mg
Zinc
33.8%3.7mg
0.86 mgvs3.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.44g
Water
0.18%6.84g
5.44 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, matzo, plain vs Crackers, matzo, whole-wheat:
Comparing minerals per 500 calories for Crackers, matzo, plain vs Crackers, matzo, whole-wheat:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Crackers, matzo, plainVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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