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Comparing Nutrients in 100 calories Crackers, matzo, plainVS Crackers, matzo, whole-wheat

Weight per 100 calories

Crackers, matzo, plain
25.3g
Crackers, matzo, whole-wheat
28.5g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, matzo, plain or Crackers, matzo, whole-wheat?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, plain
10%
3%
87%
Crackers, matzo, whole-wheat
14%
4%
82%
100 kcal ▼

Macro Nutrients

Crackers, matzo, plainvs Crackers, matzo, whole-wheat
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.37%0.35g
Fat
0.44%0.43g
0.35 gvs0.43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.057g
Saturated Fat
0.22%0.069g
0.057 gvs0.069 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.51%0.008g
Omega 3
0.59%0.009g
0.008 gvs0.009 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g
Omega 6
1.04%0.18g
0.14 gvs0.18 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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16.3%21g
Carbohydrate
17.3%22.5g
21 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.1%0.073g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.073 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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2%0.76g
Fiber
8.85%3.36g
0.76 gvs3.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.52%2.53g
Protein
6.66%3.73g
2.53 gvs3.73 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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8.16%0.098mg
Vitamin B1
8.67%0.1mg
Thiamine
0.098 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.67%0.074mg
Vitamin B2
5.94%0.077mg
Riboflavin
0.074 mgvs0.077 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.16%0.99mg
Vitamin B3
9.63%1.54mg
Niacin, nicotinic acid, niacinamide
0.99 mgvs1.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.24%0.11mg
Vitamin B5
7.07%0.35mg
Pantothenic acid
0.11 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.24%0.029mg
Vitamin B6
3.5%0.045mg
Pyridoxine
0.029 mgvs0.045 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.08%4.3μg
Vitamin B9
2.5%9.97μg
Folates and Folic Acid
4.3 μgvs9.97 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
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.1%0.015mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.015 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.063%0.076μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.076 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
0.33%3.3mg
Calcium
0.66%6.55mg
3.3 mgvs6.55 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1.7%0.015mg
Copper
11%0.1mg
0.015 mgvs0.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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10%0.8mg
Iron
16.6%1.32mg
0.8 mgvs1.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.5%6.33mg
Magnesium
9.1%38mg
6.33 mgvs38 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.15%0.16mg
Manganese
43.4%1mg
0.16 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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3.2%22.5mg
Phosphorus
12.4%87mg
22.5 mgvs87 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.83%28.4mg
Potassium
2.65%90mg
28.4 mgvs90 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.34μg
Selenium
39%21.4μg
9.34 μgvs21.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.038%0.57mg
0 mgvs0.57 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.57%0.17mg
Zinc
6.76%0.74mg
0.17 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.029%1.1g
Water
0.037%1.37g
1.1 gvs1.37 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, matzo, plain vs Crackers, matzo, whole-wheat:
Comparing minerals per 100 calories for Crackers, matzo, plain vs Crackers, matzo, whole-wheat:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Crackers, matzo, plainVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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