Nutrients in 100 calories of Crackers, matzo, whole-wheat

Crackers, matzo, whole-wheat.

baked cooked

Weight per 100 Calories

Crackers, matzo, whole-wheat

28.5g

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

Macros Ratio

Protein Fat Carbs

14%

82%

100 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheat

Energy100 kcal

3.45%

Crackers, matzo, whole-wheat have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.43 g

0.44%

Crackers, matzo, whole-wheat have 0.42735042735043 g of Fat per 100 calories, which is 0.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.069 g

0.22%

Crackers, matzo, whole-wheat have 0.069230769230769 g of Saturated Fat per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.009 g

0.59%

Crackers, matzo, whole-wheat have 0.0094017094017094 g of Omega 3 per 100 calories, which is 0.59% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.04%

Crackers, matzo, whole-wheat have 0.17606837606838 g of Omega 6 per 100 calories, which is 1.04% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22.5 g

17.3%

Crackers, matzo, whole-wheat have 22.478632478632 g of Carbohydrate per 100 calories, which is 17.3% 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

Fiber3.36 g

8.85%

Crackers, matzo, whole-wheat have 3.3618233618234 g of Fiber per 100 calories, which is 8.85% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.73 g

6.66%

Crackers, matzo, whole-wheat have 3.7321937321937 g of Protein per 100 calories, which is 6.66% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.67%

Thiamine

Crackers, matzo, whole-wheat have 0.1039886039886 mg of Vitamin B1 per 100 calories, which is 8.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.077 mg

5.94%

Riboflavin

Crackers, matzo, whole-wheat have 0.077207977207977 mg of Vitamin B2 per 100 calories, which is 5.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.54 mg

9.63%

Niacin, nicotinic acid, niacinamide

Crackers, matzo, whole-wheat have 1.5413105413105 mg of Vitamin B3 per 100 calories, which is 9.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.35 mg

7.07%

Pantothenic acid

Crackers, matzo, whole-wheat have 0.35327635327635 mg of Vitamin B5 per 100 calories, which is 7.07% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.045 mg

3.5%

Pyridoxine

Crackers, matzo, whole-wheat have 0.045299145299145 mg of Vitamin B6 per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B99.97 μg

2.5%

Folates and Folic Acid

Crackers, matzo, whole-wheat have 9.97150997151 μg of Vitamin B9 per 100 calories, which is 2.5% 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 100 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

Ascorbic acid

Crackers, matzo, whole-wheat have 0 mg of Vitamin C per 100 calories, 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

Calcium6.55 mg

0.66%

Crackers, matzo, whole-wheat have 6.5527065527066 mg of Calcium per 100 calories, which is 0.66% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.1 mg

11%

Crackers, matzo, whole-wheat have 0.0997150997151 mg of Copper per 100 calories, which is 11% 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

Iron1.32 mg

16.6%

Crackers, matzo, whole-wheat have 1.3247863247863 mg of Iron per 100 calories, which is 16.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium38 mg

9.1%

Crackers, matzo, whole-wheat have 38.176638176638 mg of Magnesium per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1 mg

43.4%

Crackers, matzo, whole-wheat have 0.997150997151 mg of Manganese per 100 calories, which is 43.4% 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

Phosphorus87 mg

12.4%

Crackers, matzo, whole-wheat have 86.894586894587 mg of Phosphorus per 100 calories, which is 12.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium90 mg

2.65%

Crackers, matzo, whole-wheat have 90.02849002849 mg of Potassium per 100 calories, which is 2.65% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium21.4 μg

39%

Crackers, matzo, whole-wheat have 21.396011396011 μg of Selenium per 100 calories, which is 39% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.57 mg

0.038%

Crackers, matzo, whole-wheat have 0.56980056980057 mg of Sodium per 100 calories, which is 0.038% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.74 mg

6.76%

Crackers, matzo, whole-wheat have 0.74358974358974 mg of Zinc per 100 calories, which is 6.76% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.37 g

0.037%

Crackers, matzo, whole-wheat have 1.3675213675214 g of Water per 100 calories, which is 0.037% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Crackers, matzo, whole-wheat:

100 calories of Crackers, matzo, whole-wheat has a good amount of Vitamin B1, Vitamin B3 and Vitamin B5.
It has some Vitamin B2, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 100 calories of Crackers, matzo, whole-wheat:

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

Macronutrients in 100 calories of Crackers, matzo, whole-wheat:

100 calories of Crackers, matzo, whole-wheat has a good amount of Carbohydrate and Fiber.
It has some Protein.
While 100 calories of product has trace amounts of Omega 6, it has no Fat, Saturated Fat and Omega 3.

Compare Crackers, matzo, whole-wheat with:

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Food Info

Nutrients in 100 calories of Crackers, matzo, whole-wheat

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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