Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Crackers, melba toast, wheat

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Crackers, melba toast, wheat

14%

81%

7 oz ▼

Macro Nutrients

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

24%697kcal

Energy

25.6%742kcal

697 kcalvs742 kcal

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

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3.07%2.98g

Fat

4.7%4.56g

2.98 gvs4.56 g

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

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1.5%0.48g

Saturated Fat

2.1%0.67g

0.48 gvs0.67 g

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

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4.1%0.065g

Omega 3

6.2%0.099g

0.065 gvs0.099 g

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

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7.2%1.23g

Omega 6

10%1.7g

1.23 gvs1.7 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

117%152g

157 gvs152 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

38.6%14.7g

23.4 gvs14.7 g

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

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46.4%26g

Protein

45.7%25.6g

26 gvs25.6 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, 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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60.4%0.72mg

Vitamin B1

69.8%0.84mg

Thiamine

0.72 mgvs0.84 mg

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

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41.4%0.54mg

Vitamin B2

45.6%0.59mg

Riboflavin

0.54 mgvs0.59 mg

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

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67%10.7mg

Vitamin B3

63%10mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs10 mg

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

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49.2%2.46mg

Vitamin B5

20.5%1.03mg

Pantothenic acid

2.46 mgvs1.03 mg

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

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24.3%0.32mg

Vitamin B6

15.7%0.2mg

Pyridoxine

0.32 mgvs0.2 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

65.5%262μg

Folates and Folic Acid

69.5 μgvs262 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, wheat

4.56%45.6mg

Calcium

8.53%85.3mg

45.6 mgvs85.3 mg

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

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77%0.69mg

Copper

58.4%0.53mg

0.69 mgvs0.53 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

112%8.93mg

9.23 mgvs8.93 mg

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

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63.3%266mg

Magnesium

26.5%111mg

266 mgvs111 mg

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

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302%6.95mg

Manganese

92%2.1mg

6.95 mgvs2.1 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

46.8%327mg

605 mgvs327 mg

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

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18.4%627mg

Potassium

8.64%294mg

627 mgvs294 mg

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

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271%149μg

Selenium

198%109μg

149 μgvs109 μg

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

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0.26%3.97mg

Sodium

111%1661mg

3.97 mgvs1661 mg

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

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47%5.18mg

Zinc

27%2.98mg

5.18 mgvs2.98 mg

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

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0.26%9.53g

Water

0.29%11g

9.53 gvs11 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, wheat:

Crackers, matzo, whole-wheat have 2.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Crackers, melba toast, wheat.
While Crackers, melba toast, wheat contain 3.8 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, wheat 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, wheat:

Crackers, matzo, whole-wheat have 1.3 times more Copper, 2.4 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Crackers, melba toast, wheat.
While Crackers, melba toast, wheat contain 1.9 times more Calcium and 418.5 times more Sodium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Crackers, matzo, whole-wheat have 1.6 times more Fiber than Crackers, melba toast, wheat.
While Crackers, melba toast, wheat contain 1.5 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 3 and 1.4 times more Omega 6 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Crackers, melba toast, wheat have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

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Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Crackers, melba toast, wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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