Nutrients in 7 ounces of Crackers, matzo, whole-wheat

Crackers, matzo, whole-wheat.

baked cooked

Macros Ratio

Protein Fat Carbs

14%

82%

7 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheat

Energy697 kcal

24%

Crackers, matzo, whole-wheat have 696.547215 kcal of Energy per 7 ounces, which is 24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.98 g

3.07%

Crackers, matzo, whole-wheat have 2.9766975 g of Fat per 7 ounces, which is 3.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.48 g

1.5%

Crackers, matzo, whole-wheat have 0.482224995 g of Saturated Fat per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.065 g

4.1%

Crackers, matzo, whole-wheat have 0.065487345 g of Omega 3 per 7 ounces, which is 4.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.23 g

7.2%

Crackers, matzo, whole-wheat have 1.22639937 g of Omega 6 per 7 ounces, which is 7.2% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate157 g

120%

Crackers, matzo, whole-wheat have 156.5742885 g of Carbohydrate per 7 ounces, which is 120% 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

Fiber23.4 g

61.6%

Crackers, matzo, whole-wheat have 23.416687 g of Fiber per 7 ounces, which is 61.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein26 g

46.4%

Crackers, matzo, whole-wheat have 25.9964915 g of Protein per 7 ounces, which is 46.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg

60.4%

Thiamine

Crackers, matzo, whole-wheat have 0.724329725 mg of Vitamin B1 per 7 ounces, which is 60.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.54 mg

41.4%

Riboflavin

Crackers, matzo, whole-wheat have 0.537790015 mg of Vitamin B2 per 7 ounces, which is 41.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.7 mg

67%

Niacin, nicotinic acid, niacinamide

Crackers, matzo, whole-wheat have 10.73595565 mg of Vitamin B3 per 7 ounces, which is 67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.46 mg

49.2%

Pantothenic acid

Crackers, matzo, whole-wheat have 2.4607366 mg of Vitamin B5 per 7 ounces, which is 49.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.3%

Pyridoxine

Crackers, matzo, whole-wheat have 0.315529935 mg of Vitamin B6 per 7 ounces, which is 24.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B969.5 μg

17.4%

Folates and Folic Acid

Crackers, matzo, whole-wheat have 69.456275 μg of Vitamin B9 per 7 ounces, which is 17.4% 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 7 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 7 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

Calcium45.6 mg

4.56%

Crackers, matzo, whole-wheat have 45.642695 mg of Calcium per 7 ounces, which is 4.56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.69 mg

77%

Crackers, matzo, whole-wheat have 0.69456275 mg of Copper per 7 ounces, which is 77% 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

Iron9.23 mg

115%

Crackers, matzo, whole-wheat have 9.22776225 mg of Iron per 7 ounces, which is 115% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium266 mg

63.3%

Crackers, matzo, whole-wheat have 265.91831 mg of Magnesium per 7 ounces, which is 63.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.95 mg

302%

Crackers, matzo, whole-wheat have 6.9456275 mg of Manganese per 7 ounces, which is 302% 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

Phosphorus605 mg

86.5%

Crackers, matzo, whole-wheat have 605.261825 mg of Phosphorus per 7 ounces, which is 86.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium627 mg

18.4%

Crackers, matzo, whole-wheat have 627.09094 mg of Potassium per 7 ounces, which is 18.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium149 μg

271%

Crackers, matzo, whole-wheat have 149.0333215 μg of Selenium per 7 ounces, which is 271% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Crackers, matzo, whole-wheat have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.18 mg

47%

Crackers, matzo, whole-wheat have 5.17945365 mg of Zinc per 7 ounces, which is 47% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.53 g

0.26%

Crackers, matzo, whole-wheat have 9.525432 g of Water per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Crackers, matzo, whole-wheat:

7 ounces of Crackers, matzo, whole-wheat is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 7 ounces of Crackers, matzo, whole-wheat:

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

Macronutrients in 7 ounces of Crackers, matzo, whole-wheat:

7 ounces of Crackers, matzo, whole-wheat has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 6.
This food has some Fat and Omega 3.
The product has trace amounts of Saturated Fat.

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Food Info

Nutrients in 7 ounces of Crackers, matzo, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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