Nutrients in 14 ounces of Crackers, matzo, whole-wheat

Crackers, matzo, whole-wheat.

baked cooked

Macros Ratio

Protein Fat Carbs

14%

82%

14 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheat

Energy1393 kcal

48%

Crackers, matzo, whole-wheat have 1393.09443 kcal of Energy per 14 ounces, which is 48% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.95 g

6.14%

Crackers, matzo, whole-wheat have 5.953395 g of Fat per 14 ounces, which is 6.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.96 g

Crackers, matzo, whole-wheat have 0.96444999 g of Saturated Fat per 14 ounces, which is 3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.2%

Crackers, matzo, whole-wheat have 0.13097469 g of Omega 3 per 14 ounces, which is 8.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.45 g

14.4%

Crackers, matzo, whole-wheat have 2.45279874 g of Omega 6 per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Crackers, matzo, whole-wheat have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate313 g

241%

Crackers, matzo, whole-wheat have 313.148577 g of Carbohydrate per 14 ounces, which is 241% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber47 g

123%

Crackers, matzo, whole-wheat have 46.833374 g of Fiber per 14 ounces, which is 123% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein52 g

93%

Crackers, matzo, whole-wheat have 51.992983 g of Protein per 14 ounces, which is 93% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crackers, matzo, whole-wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Crackers, matzo, whole-wheat have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.45 mg

121%

Thiamine

Crackers, matzo, whole-wheat have 1.44865945 mg of Vitamin B1 per 14 ounces, which is 121% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.08 mg

82.7%

Riboflavin

Crackers, matzo, whole-wheat have 1.07558003 mg of Vitamin B2 per 14 ounces, which is 82.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B321.5 mg

134%

Niacin, nicotinic acid, niacinamide

Crackers, matzo, whole-wheat have 21.4719113 mg of Vitamin B3 per 14 ounces, which is 134% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.92 mg

98%

Pantothenic acid

Crackers, matzo, whole-wheat have 4.9214732 mg of Vitamin B5 per 14 ounces, which is 98% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg

48.5%

Pyridoxine

Crackers, matzo, whole-wheat have 0.63105987 mg of Vitamin B6 per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9139 μg

34.7%

Folates and Folic Acid

Crackers, matzo, whole-wheat have 138.91255 μg of Vitamin B9 per 14 ounces, which is 34.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Crackers, matzo, whole-wheat have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Crackers, matzo, whole-wheat have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Crackers, matzo, whole-wheat

Calcium91 mg

9.13%

Crackers, matzo, whole-wheat have 91.28539 mg of Calcium per 14 ounces, which is 9.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.4 mg

154%

Crackers, matzo, whole-wheat have 1.3891255 mg of Copper per 14 ounces, which is 154% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron18.5 mg

231%

Crackers, matzo, whole-wheat have 18.4555245 mg of Iron per 14 ounces, which is 231% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium532 mg

127%

Crackers, matzo, whole-wheat have 531.83662 mg of Magnesium per 14 ounces, which is 127% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese14 mg

604%

Crackers, matzo, whole-wheat have 13.891255 mg of Manganese per 14 ounces, which is 604% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1211 mg

173%

Crackers, matzo, whole-wheat have 1210.52365 mg of Phosphorus per 14 ounces, which is 173% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1254 mg

37%

Crackers, matzo, whole-wheat have 1254.18188 mg of Potassium per 14 ounces, which is 37% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium298 μg

542%

Crackers, matzo, whole-wheat have 298.066643 μg of Selenium per 14 ounces, which is 542% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Crackers, matzo, whole-wheat have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10.4 mg

94%

Crackers, matzo, whole-wheat have 10.3589073 mg of Zinc per 14 ounces, which is 94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water19 g

0.51%

Crackers, matzo, whole-wheat have 19.050864 g of Water per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Crackers, matzo, whole-wheat:

14 ounces of Crackers, matzo, whole-wheat has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It is an excellent source of Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 14 ounces of Crackers, matzo, whole-wheat:

14 ounces of Crackers, matzo, whole-wheat has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It is an excellent source of Potassium.
It also has a good amount of Calcium.
It has no Sodium.

Macronutrients in 14 ounces of Crackers, matzo, whole-wheat:

14 ounces of Crackers, matzo, whole-wheat has outstanding amounts of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat and Saturated Fat.

Compare Crackers, matzo, whole-wheat with:

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Food Info

Nutrients in 14 ounces of Crackers, matzo, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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