Comparing Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

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

12%351kcal

Energy

13.4%389kcal

351 kcalvs389 kcal

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

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1.55%1.5g

Fat

3.5%3.4g

1.5 gvs3.4 g

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

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0.76%0.24g

Saturated Fat

1.4%0.45g

0.24 gvs0.45 g

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

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2.06%0.033g

Omega 3

6.63%0.11g

0.033 gvs0.11 g

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

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3.64%0.62g

Omega 6

7.3%1.24g

0.62 gvs1.24 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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60.7%79g

Carbohydrate

59.5%77.3g

79 gvs77.3 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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31%12g

Fiber

21%8g

12 gvs8 g

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

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23.4%13g

Protein

20.7%11.6g

13 gvs11.6 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, 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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30.4%0.37mg

Vitamin B1

39.4%0.47mg

Thiamine

0.37 mgvs0.47 mg

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

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21%0.27mg

Vitamin B2

22%0.28mg

Riboflavin

0.27 mgvs0.28 mg

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

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34%5.4mg

Vitamin B3

29.5%4.7mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs4.7 mg

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

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25%1.24mg

Vitamin B5

9.7%0.48mg

Pantothenic acid

1.24 mgvs0.48 mg

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

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12.2%0.16mg

Vitamin B6

6.6%0.086mg

Pyridoxine

0.16 mgvs0.086 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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8.75%35μg

Vitamin B9

21.3%85μg

Folates and Folic Acid

35 μgvs85 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)

2.3%23mg

Calcium

7.8%78mg

23 mgvs78 mg

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

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39%0.35mg

Copper

44.6%0.4mg

0.35 mgvs0.4 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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58%4.65mg

Iron

46%3.68mg

4.65 mgvs3.68 mg

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

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32%134mg

Magnesium

9.3%39mg

134 mgvs39 mg

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

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152%3.5mg

Manganese

32%0.74mg

3.5 mgvs0.74 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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43.6%305mg

Phosphorus

26%183mg

305 mgvs183 mg

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

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9.3%316mg

Potassium

5.68%193mg

316 mgvs193 mg

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

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137%75μg

Selenium

70.4%38.7μg

75 μgvs38.7 μg

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

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0.13%2mg

Sodium

60%899mg

2 mgvs899 mg

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

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23.7%2.6mg

Zinc

12.4%1.36mg

2.6 mgvs1.36 mg

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

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0.13%4.8g

Water

0.13%4.9g

4.8 gvs4.9 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Crackers, matzo, whole-wheat as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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 100 grams Crackers, matzo, whole-wheatVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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