Comparing Nutrients in 7 ounces Crackers, matzo, plainVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Protein Fat Carbs

Crackers, matzo, plain

10%

87%

Crackers, melba toast, rye (includes pumpernickel)

12%

80%

7 oz ▼

Macro Nutrients

Crackers, matzo, plainvs Crackers, melba toast, rye (includes pumpernickel)

27%784kcal

Energy

26.6%772kcal

784 kcalvs772 kcal

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

Find Baked Products rich in Energy

2.86%2.78g

Fat

6.96%6.75g

2.78 gvs6.75 g

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

Find Baked Products rich in Fat

1.4%0.45g

Saturated Fat

2.8%0.9g

0.45 gvs0.9 g

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

Find Baked Products rich in Saturated Fat

3.97%0.064g

Omega 3

13%0.21g

0.064 gvs0.21 g

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

Find Baked Products rich in Omega 3

6.65%1.13g

Omega 6

14.5%2.46g

1.13 gvs2.46 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

128%166g

Carbohydrate

118%153g

166 gvs153 g

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

Find Baked Products rich in Carbohydrate

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 .

Find Baked Products rich in Sugars

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 .

Find Baked Products rich in Fructose

Glucose

NA gvsNA g

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

Find Baked Products rich in Glucose

Sucrose

NA gvsNA g

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

Find Baked Products rich in Sucrose

15.7%5.95g

Fiber

41.8%16g

5.95 gvs16 g

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

Find Baked Products rich in Fiber

35.4%20g

Protein

41%23g

20 gvs23 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, matzo, plainvs Crackers, melba toast, rye (includes pumpernickel)

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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

64%0.77mg

Vitamin B1

78.2%0.94mg

Thiamine

0.77 mgvs0.94 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

44.4%0.58mg

Vitamin B2

43.4%0.56mg

Riboflavin

0.58 mgvs0.56 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

48.3%7.72mg

Vitamin B3

58.5%9.36mg

Niacin, nicotinic acid, niacinamide

7.72 mgvs9.36 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

17.6%0.88mg

Vitamin B5

19.2%0.96mg

Pantothenic acid

0.88 mgvs0.96 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.6%0.23mg

Vitamin B6

13%0.17mg

Pyridoxine

0.23 mgvs0.17 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

8.43%33.7μg

Vitamin B9

42%169μg

Folates and Folic Acid

33.7 μgvs169 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

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 .

Find Baked Products rich in Vitamin E

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 .

Find Baked Products rich in Vitamin K

Minerals

Crackers, matzo, plainvs Crackers, melba toast, rye (includes pumpernickel)

2.58%25.8mg

Calcium

15.5%155mg

25.8 mgvs155 mg

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

Find Baked Products rich in Calcium

13.2%0.12mg

Copper

88.4%0.8mg

0.12 mgvs0.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

78.4%6.27mg

Iron

91%7.3mg

6.27 mgvs7.3 mg

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

Find Baked Products rich in Iron

12%49.6mg

Magnesium

18.4%77.4mg

49.6 mgvs77.4 mg

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

Find Baked Products rich in Magnesium

56%1.3mg

Manganese

63.7%1.46mg

1.3 mgvs1.46 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

25.2%177mg

Phosphorus

52%363mg

177 mgvs363 mg

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

Find Baked Products rich in Phosphorus

6.54%222mg

Potassium

11.3%383mg

222 mgvs383 mg

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

Find Baked Products rich in Potassium

133%73.2μg

Selenium

140%76.8μg

73.2 μgvs76.8 μg

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

Find Baked Products rich in Selenium

0%0mg

Sodium

119%1784mg

0 mgvs1784 mg

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

Find Baked Products rich in Sodium

12.3%1.35mg

Zinc

24.5%2.7mg

1.35 mgvs2.7 mg

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

Find Baked Products rich in Zinc

0.23%8.53g

Water

0.26%9.72g

8.53 gvs9.72 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 7 ounces of Crackers, matzo, plain vs Crackers, melba toast, rye (includes pumpernickel):

Crackers, matzo, plain have 1.3 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 5 times more Vitamin B9 than Crackers, matzo, plain.
Both Crackers, matzo, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.
Both Crackers, matzo, plain as well as Crackers, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel):

Crackers, melba toast, rye (includes pumpernickel) contain 6 times more Calcium, 6.7 times more Copper, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, more Sodium and 2 times more Zinc than Crackers, matzo, plain.
Both Crackers, matzo, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Iron, Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Crackers, melba toast, rye (includes pumpernickel) contain 2.4 times more Fat, 2 times more Saturated Fat, 3.3 times more Omega 3, 2.2 times more Omega 6 and 2.7 times more Fiber than Crackers, matzo, plain.
Both Crackers, matzo, plain and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
Both Crackers, matzo, plain as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Crackers, matzo, plainVS Crackers, matzo, whole-wheatCrackers, melba toast, rye (includes pumpernickel)VS Crackers, matzo, whole-wheatCrackers, matzo, plainVS Crackers, melba toast, wheatCrackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, wheat

Compare Foods

Comparing Nutrients in 7 ounces Crackers, matzo, plainVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: