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Nutrients in 300 calories of Crackers, matzo, whole-wheat

Crackers, matzo, whole-wheat.

Weight per 300 Calories

Crackers, matzo, whole-wheat
85.5g

Crackers, matzo, whole-wheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
14%
4%
82%
300 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheat
Energy300 kcal
10.3%
Crackers, matzo, whole-wheat have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.3 g
1.32%
Crackers, matzo, whole-wheat have 1.2820512820513 g of Fat per 300 calories, which is 1.32% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.21 g
0.65%
Crackers, matzo, whole-wheat have 0.20769230769231 g of Saturated Fat per 300 calories, which is 0.65% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.028 g
1.76%
Crackers, matzo, whole-wheat have 0.028205128205128 g of Omega 3 per 300 calories, which is 1.76% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.53 g
3.1%
Crackers, matzo, whole-wheat have 0.52820512820513 g of Omega 6 per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Crackers, matzo, whole-wheat have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate67.4 g
52%
Crackers, matzo, whole-wheat have 67.435897435897 g of Carbohydrate per 300 calories, which is 52% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber10 g
26.5%
Crackers, matzo, whole-wheat have 10.08547008547 g of Fiber per 300 calories, which is 26.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
20%
Crackers, matzo, whole-wheat have 11.196581196581 g of Protein per 300 calories, which is 20% 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
0%
RAE, retinol activity equivalents
Crackers, matzo, whole-wheat have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg
26%
Thiamine
Crackers, matzo, whole-wheat have 0.31196581196581 mg of Vitamin B1 per 300 calories, which is 26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
18%
Riboflavin
Crackers, matzo, whole-wheat have 0.23162393162393 mg of Vitamin B2 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.62 mg
29%
Niacin, nicotinic acid, niacinamide
Crackers, matzo, whole-wheat have 4.6239316239316 mg of Vitamin B3 per 300 calories, which is 29% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.06 mg
21%
Pantothenic acid
Crackers, matzo, whole-wheat have 1.0598290598291 mg of Vitamin B5 per 300 calories, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg
10.5%
Pyridoxine
Crackers, matzo, whole-wheat have 0.13589743589744 mg of Vitamin B6 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B930 μg
7.48%
Folates and Folic Acid
Crackers, matzo, whole-wheat have 29.91452991453 μg of Vitamin B9 per 300 calories, which is 7.48% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Crackers, matzo, whole-wheat have 0 μg of Vitamin B12 per 300 calories, 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
0%
Ascorbic acid
Crackers, matzo, whole-wheat have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Crackers, matzo, whole-wheat
Calcium19.7 mg
1.97%
Crackers, matzo, whole-wheat have 19.65811965812 mg of Calcium per 300 calories, which is 1.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.3 mg
33.2%
Crackers, matzo, whole-wheat have 0.2991452991453 mg of Copper per 300 calories, which is 33.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.97 mg
49.7%
Crackers, matzo, whole-wheat have 3.974358974359 mg of Iron per 300 calories, which is 49.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium115 mg
27.3%
Crackers, matzo, whole-wheat have 114.52991452991 mg of Magnesium per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3 mg
130%
Crackers, matzo, whole-wheat have 2.991452991453 mg of Manganese per 300 calories, which is 130% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus261 mg
37.2%
Crackers, matzo, whole-wheat have 260.68376068376 mg of Phosphorus per 300 calories, which is 37.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium270 mg
7.94%
Crackers, matzo, whole-wheat have 270.08547008547 mg of Potassium per 300 calories, which is 7.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium64 μg
117%
Crackers, matzo, whole-wheat have 64.188034188034 μg of Selenium per 300 calories, which is 117% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.7 mg
0.11%
Crackers, matzo, whole-wheat have 1.7094017094017 mg of Sodium per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.23 mg
20.3%
Crackers, matzo, whole-wheat have 2.2307692307692 mg of Zinc per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.1 g
0.11%
Crackers, matzo, whole-wheat have 4.1025641025641 g of Water per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Crackers, matzo, whole-wheat:
Minerals in 300 calories of Crackers, matzo, whole-wheat:
Macronutrients in 300 calories of Crackers, matzo, whole-wheat:



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