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

Weight per 500 calories

Crackers, matzo, whole-wheat

143g

Crackers, melba toast, plain

128g

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, melba toast, plain?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Crackers, melba toast, plain

13%

79%

500 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Crackers, melba toast, 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

4.23%4.1g

2.14 gvs4.1 g

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

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1.1%0.35g

Saturated Fat

1.8%0.57g

0.35 gvs0.57 g

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

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2.94%0.047g

Omega 3

5.7%0.091g

0.047 gvs0.091 g

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

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5.18%0.88g

Omega 6

9.13%1.55g

0.88 gvs1.55 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

75.5%98g

112 gvs98 g

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

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Sugars

1.66%1.2g

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

NA gvs1.2 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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44.2%17g

Fiber

21.3%8.08g

17 gvs8.08 g

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

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33.3%18.7g

Protein

27.7%15.5g

18.7 gvs15.5 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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43.3%0.52mg

Vitamin B1

44%0.53mg

Thiamine

0.52 mgvs0.53 mg

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

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29.7%0.39mg

Vitamin B2

27%0.35mg

Riboflavin

0.39 mgvs0.35 mg

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

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48%7.7mg

Vitamin B3

33%5.27mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs5.27 mg

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

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35.3%1.77mg

Vitamin B5

17.8%0.89mg

Pantothenic acid

1.77 mgvs0.89 mg

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

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17.4%0.23mg

Vitamin B6

9.66%0.13mg

Pyridoxine

0.23 mgvs0.13 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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12.5%50μg

Vitamin B9

39.7%159μg

Folates and Folic Acid

50 μgvs159 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

3.68%0.55mg

Tocopherols and Tocotrienols

NA mgvs0.55 mg

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

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Vitamin K

0.96%1.15μg

Phytomenadione or phylloquinone

NA μgvs1.15 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

3.28%32.8mg

Calcium

12%119mg

32.8 mgvs119 mg

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

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55.4%0.5mg

Copper

41%0.37mg

0.5 mgvs0.37 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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82.8%6.62mg

Iron

59.3%4.74mg

6.62 mgvs4.74 mg

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

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45.4%191mg

Magnesium

18%75.6mg

191 mgvs75.6 mg

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

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217%5mg

Manganese

63%1.45mg

5 mgvs1.45 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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62%434mg

Phosphorus

36%251mg

434 mgvs251 mg

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

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13.2%450mg

Potassium

7.6%259mg

450 mgvs259 mg

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

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195%107μg

Selenium

81%44.6μg

107 μgvs44.6 μg

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

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0.19%2.85mg

Sodium

51%767mg

2.85 mgvs767 mg

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

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33.8%3.7mg

Zinc

23.4%2.58mg

3.7 mgvs2.58 mg

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

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0.18%6.84g

Water

0.18%6.54g

6.84 gvs6.54 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, 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, plain have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Crackers, matzo, whole-wheatVS Crackers, melba toast, plain

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: