Comparing Nutrients in 7 ounces Crackers, matzo, plainVS Crackers, matzo, whole-wheat

Macros Ratio

Protein Fat Carbs

Crackers, matzo, plain

10%

87%

Crackers, matzo, whole-wheat

14%

82%

7 oz ▼

Macro Nutrients

Crackers, matzo, plainvs Crackers, matzo, whole-wheat

27%784kcal

Energy

24%697kcal

784 kcalvs697 kcal

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

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2.86%2.78g

Fat

3.07%2.98g

2.78 gvs2.98 g

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

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1.4%0.45g

Saturated Fat

1.5%0.48g

0.45 gvs0.48 g

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

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3.97%0.064g

Omega 3

4.1%0.065g

0.064 gvs0.065 g

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

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6.65%1.13g

Omega 6

7.2%1.23g

1.13 gvs1.23 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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128%166g

Carbohydrate

120%157g

166 gvs157 g

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

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0.79%0.58g

Sugars

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

0.58 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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15.7%5.95g

Fiber

61.6%23.4g

5.95 gvs23.4 g

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

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35.4%20g

Protein

46.4%26g

20 gvs26 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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64%0.77mg

Vitamin B1

60.4%0.72mg

Thiamine

0.77 mgvs0.72 mg

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

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44.4%0.58mg

Vitamin B2

41.4%0.54mg

Riboflavin

0.58 mgvs0.54 mg

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

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48.3%7.72mg

Vitamin B3

67%10.7mg

Niacin, nicotinic acid, niacinamide

7.72 mgvs10.7 mg

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

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17.6%0.88mg

Vitamin B5

49.2%2.46mg

Pantothenic acid

0.88 mgvs2.46 mg

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

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17.6%0.23mg

Vitamin B6

24.3%0.32mg

Pyridoxine

0.23 mgvs0.32 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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8.43%33.7μg

Vitamin B9

17.4%69.5μg

Folates and Folic Acid

33.7 μgvs69.5 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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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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0.79%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

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

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0.5%0.6μg

Vitamin K

Phytomenadione or phylloquinone

0.6 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

2.58%25.8mg

Calcium

4.56%45.6mg

25.8 mgvs45.6 mg

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

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13.2%0.12mg

Copper

77%0.69mg

0.12 mgvs0.69 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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78.4%6.27mg

Iron

115%9.23mg

6.27 mgvs9.23 mg

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

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12%49.6mg

Magnesium

63.3%266mg

49.6 mgvs266 mg

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

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56%1.3mg

Manganese

302%6.95mg

1.3 mgvs6.95 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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25.2%177mg

Phosphorus

86.5%605mg

177 mgvs605 mg

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

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6.54%222mg

Potassium

18.4%627mg

222 mgvs627 mg

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

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133%73.2μg

Selenium

271%149μg

73.2 μgvs149 μg

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

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0%0mg

Sodium

0.26%3.97mg

0 mgvs3.97 mg

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

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12.3%1.35mg

Zinc

47%5.18mg

1.35 mgvs5.18 mg

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

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0.23%8.53g

Water

0.26%9.53g

8.53 gvs9.53 g

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

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Lets compare vitamin content per 7 ounces of Crackers, matzo, plain vs Crackers, matzo, whole-wheat:

Crackers, matzo, whole-wheat contain 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Crackers, matzo, plain.
Both Crackers, matzo, plain and Crackers, matzo, whole-wheat have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
Both Crackers, matzo, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Crackers, matzo, plain vs Crackers, matzo, whole-wheat:

Crackers, matzo, whole-wheat contain 1.8 times more Calcium, 5.8 times more Copper, 1.5 times more Iron, 5.4 times more Magnesium, 5.4 times more Manganese, 3.4 times more Phosphorus, 2.8 times more Potassium, 2 times more Selenium and 3.8 times more Zinc than Crackers, matzo, plain.

Comparison of macro-nutrients per 7 ounces:

Crackers, matzo, whole-wheat contain 3.9 times more Fiber and 1.3 times more Protein than Crackers, matzo, plain.
Both Crackers, matzo, plain and Crackers, matzo, whole-wheat have similar amounts of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 7 oz.
Both Crackers, matzo, plain as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Crackers, matzo, plainVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain

Compare Foods

Comparing Nutrients in 7 ounces Crackers, matzo, plainVS Crackers, matzo, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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