Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Crackers, melba toast, rye (includes pumpernickel)

12%

80%

7 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Crackers, melba toast, rye (includes pumpernickel)

24%697kcal

Energy

26.6%772kcal

697 kcalvs772 kcal

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

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3.07%2.98g

Fat

6.96%6.75g

2.98 gvs6.75 g

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

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1.5%0.48g

Saturated Fat

2.8%0.9g

0.48 gvs0.9 g

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

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4.1%0.065g

Omega 3

13%0.21g

0.065 gvs0.21 g

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

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7.2%1.23g

Omega 6

14.5%2.46g

1.23 gvs2.46 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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120%157g

Carbohydrate

118%153g

157 gvs153 g

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

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Sugars

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

NA 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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61.6%23.4g

Fiber

41.8%16g

23.4 gvs16 g

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

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46.4%26g

Protein

41%23g

26 gvs23 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, 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 .

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60.4%0.72mg

Vitamin B1

78.2%0.94mg

Thiamine

0.72 mgvs0.94 mg

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

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41.4%0.54mg

Vitamin B2

43.4%0.56mg

Riboflavin

0.54 mgvs0.56 mg

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

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67%10.7mg

Vitamin B3

58.5%9.36mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs9.36 mg

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

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49.2%2.46mg

Vitamin B5

19.2%0.96mg

Pantothenic acid

2.46 mgvs0.96 mg

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

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24.3%0.32mg

Vitamin B6

13%0.17mg

Pyridoxine

0.32 mgvs0.17 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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17.4%69.5μg

Vitamin B9

42%169μg

Folates and Folic Acid

69.5 μgvs169 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

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA 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, rye (includes pumpernickel)

4.56%45.6mg

Calcium

15.5%155mg

45.6 mgvs155 mg

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

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77%0.69mg

Copper

88.4%0.8mg

0.69 mgvs0.8 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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115%9.23mg

Iron

91%7.3mg

9.23 mgvs7.3 mg

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

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63.3%266mg

Magnesium

18.4%77.4mg

266 mgvs77.4 mg

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

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302%6.95mg

Manganese

63.7%1.46mg

6.95 mgvs1.46 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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86.5%605mg

Phosphorus

52%363mg

605 mgvs363 mg

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

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18.4%627mg

Potassium

11.3%383mg

627 mgvs383 mg

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

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271%149μg

Selenium

140%76.8μg

149 μgvs76.8 μg

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

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0.26%3.97mg

Sodium

119%1784mg

3.97 mgvs1784 mg

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

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47%5.18mg

Zinc

24.5%2.7mg

5.18 mgvs2.7 mg

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

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0.26%9.53g

Water

0.26%9.72g

9.53 gvs9.72 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, whole-wheat vs Crackers, melba toast, rye (includes pumpernickel):

Crackers, matzo, whole-wheat have 2.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 1.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
Both Crackers, matzo, whole-wheat 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, whole-wheat vs Crackers, melba toast, rye (includes pumpernickel):

Crackers, matzo, whole-wheat have 1.3 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 3.4 times more Calcium and 449.5 times more Sodium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Crackers, matzo, whole-wheat have 1.5 times more Fiber than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 2.3 times more Fat, 1.9 times more Saturated Fat, 3.2 times more Omega 3 and 2 times more Omega 6 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
Both Crackers, matzo, whole-wheat 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, whole-wheatVS Crackers, melba toast, plainCrackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, wheatCrackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, wheat

Compare Foods

Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: