Comparing Nutrients in 5 ounces Crackers, crispbread, ryeVS Crackers, matzo, whole-wheat

Macros Ratio

Protein Fat Carbs

Crackers, crispbread, rye

89%

Crackers, matzo, whole-wheat

14%

82%

5 oz ▼

Macro Nutrients

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

18%519kcal

Energy

17%498kcal

519 kcalvs498 kcal

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

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1.9%1.84g

Fat

2.2%2.13g

1.84 gvs2.13 g

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

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0.64%0.21g

Saturated Fat

1.08%0.34g

0.21 gvs0.34 g

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

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7%0.11g

Omega 3

2.92%0.047g

0.11 gvs0.047 g

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

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4%0.68g

Omega 6

5.15%0.88g

0.68 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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89.6%117g

Carbohydrate

86%112g

117 gvs112 g

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

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2.1%1.5g

Sugars

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

1.5 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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61.5%23.4g

Fiber

44%16.7g

23.4 gvs16.7 g

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

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20%11g

Protein

33%18.6g

11 gvs18.6 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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28.7%0.34mg

Vitamin B1

43%0.52mg

Thiamine

0.34 mgvs0.52 mg

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

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16%0.21mg

Vitamin B2

29.5%0.38mg

Riboflavin

0.21 mgvs0.38 mg

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

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9.2%1.47mg

Vitamin B3

48%7.67mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs7.67 mg

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

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19%0.96mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.96 mgvs1.76 mg

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

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23%0.3mg

Vitamin B6

17.3%0.23mg

Pyridoxine

0.3 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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16.7%66.6μg

Vitamin B9

12.4%49.6μg

Folates and Folic Acid

66.6 μgvs49.6 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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7.65%1.15mg

Vitamin E

Tocopherols and Tocotrienols

1.15 mgvsNA mg

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

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7.1%8.5μg

Vitamin K

Phytomenadione or phylloquinone

8.5 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

4.4%44mg

Calcium

3.26%32.6mg

44 mgvs32.6 mg

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

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40%0.36mg

Copper

55%0.5mg

0.36 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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43%3.44mg

Iron

82.4%6.6mg

3.44 mgvs6.6 mg

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

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26.3%111mg

Magnesium

45.2%190mg

111 mgvs190 mg

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

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153%3.5mg

Manganese

216%4.96mg

3.5 mgvs4.96 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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54.5%381mg

Phosphorus

61.8%432mg

381 mgvs432 mg

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

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13.3%452mg

Potassium

13%448mg

452 mgvs448 mg

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

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94%52μg

Selenium

194%106μg

52 μgvs106 μg

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

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38.7%581mg

Sodium

0.19%2.83mg

581 mgvs2.83 mg

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

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30.8%3.4mg

Zinc

33.6%3.7mg

3.4 mgvs3.7 mg

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

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0.23%8.65g

Water

0.18%6.8g

8.65 gvs6.8 g

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

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Lets compare vitamin content per 5 ounces 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 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.8 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 5 oz.

Comparing minerals per 5 ounces for Crackers, crispbread, rye vs Crackers, matzo, whole-wheat:

Crackers, crispbread, rye have 1.3 times more Calcium and 205 times more Sodium than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 1.4 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.4 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, crispbread, rye have 2.4 times more Omega 3 and 1.4 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, Fat and Carbohydrate per 5 oz.
Both Crackers, crispbread, rye as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

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Comparing Nutrients in 5 ounces Crackers, crispbread, ryeVS Crackers, matzo, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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