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Comparing Nutrients in 500 calories Crackers, matzo, whole-wheatVS Crackers, matzo, plain

Weight per 500 calories

Crackers, matzo, whole-wheat
143g
Crackers, matzo, plain
127g

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Crackers, matzo, whole-wheatvs Crackers, matzo, plain
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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2.2%2.14g
Fat
1.83%1.77g
2.14 gvs1.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g
Saturated Fat
0.89%0.29g
0.35 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.94%0.047g
Omega 3
2.53%0.041g
0.047 gvs0.041 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.18%0.88g
Omega 6
4.24%0.72g
0.88 gvs0.72 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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86.5%112g
Carbohydrate
81.5%106g
112 gvs106 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.51%0.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.37 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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44.2%17g
Fiber
10%3.8g
17 gvs3.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.3%18.7g
Protein
22.6%12.7g
18.7 gvs12.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, matzo, whole-wheatvs 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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43.3%0.52mg
Vitamin B1
41%0.49mg
Thiamine
0.52 mgvs0.49 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.7%0.39mg
Vitamin B2
28.3%0.37mg
Riboflavin
0.39 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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48%7.7mg
Vitamin B3
30.8%4.93mg
Niacin, nicotinic acid, niacinamide
7.7 mgvs4.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35.3%1.77mg
Vitamin B5
11.2%0.56mg
Pantothenic acid
1.77 mgvs0.56 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.4%0.23mg
Vitamin B6
11%0.15mg
Pyridoxine
0.23 mgvs0.15 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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12.5%50μg
Vitamin B9
5.38%21.5μg
Folates and Folic Acid
50 μgvs21.5 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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NA
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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NA
Vitamin E
0.51%0.076mg
Tocopherols and Tocotrienols
NA mgvs0.076 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.32%0.38μg
Phytomenadione or phylloquinone
NA μgvs0.38 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, matzo, whole-wheatvs Crackers, matzo, plain
3.28%32.8mg
Calcium
1.65%16.5mg
32.8 mgvs16.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55.4%0.5mg
Copper
8.44%0.076mg
0.5 mgvs0.076 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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82.8%6.62mg
Iron
50%4mg
6.62 mgvs4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.4%191mg
Magnesium
7.53%31.6mg
191 mgvs31.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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217%5mg
Manganese
35.8%0.82mg
5 mgvs0.82 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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62%434mg
Phosphorus
16%113mg
434 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.2%450mg
Potassium
4.17%142mg
450 mgvs142 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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195%107μg
Selenium
85%46.7μg
107 μgvs46.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.85mg
Sodium
0%0mg
2.85 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.8%3.7mg
Zinc
7.83%0.86mg
3.7 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.84g
Water
0.15%5.44g
6.84 gvs5.44 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, whole-wheat vs Crackers, matzo, plain:
Comparing minerals per 500 calories for Crackers, matzo, whole-wheat vs Crackers, matzo, plain:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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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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