Crackers, matzo, whole-wheat

Not checked yet · database values 351 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.

Protein
Your muscles, and every other tissue, are built and repaired from it.
A lot
Learn more
13.1 g in 100 g: 23% of the 56 g a day men need, 28% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Fibre
Keeps your gut moving.
A lot
Learn more
11.8 g in 100 g: 31% of the 38 g a day men need, 47% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Selenium
Your thyroid uses it to make its hormones.
A lot
Learn more
75.1 µg in 100 g: 137% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Magnesium
Your muscles and nerves need it to work.
A lot
Learn more
134 mg in 100 g: 34% of the 400 mg a day men need, 43% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
A lot
Learn more
0.37 mg in 100 g: 31% of the 1.2 mg a day men need, 34% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
Iron
Carries oxygen in your blood.
A lot
Learn more
4.65 mg in 100 g: 58% of the 8 mg a day men need, 26% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
Zinc
Your immune system and healing wounds depend on it.
A lot
Learn more
2.61 mg in 100 g: 24% of the 11 mg a day men need, 33% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
A lot
Learn more
0.27 mg in 100 g: 21% of the 1.3 mg a day men need, 25% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals

4 more nutrients below “a lot”

Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some
Learn more
0.16 mg in 100 g: 12% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
Potassium
Your nerves, muscles and kidneys need it to work.
A little
Learn more
316 mg in 100 g: 9% of the 3,400 mg a day men need, 12% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
Folate
Your body needs it to make DNA and to divide new cells.
A little
Learn more
35 µg in 100 g: 9% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
Calcium
Builds your bones and teeth.
A little
Learn more
23 mg in 100 g: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals

Missing from our databases for this food, so left out, not counted as zero: vitamin A, vitamin C, vitamin E, vitamin K1, niacin, vitamin B12, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.

Watch out

Not checked yet, and nothing is on file for foods like it either. That means unknown, not clean.

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Cakes and cookies and corn tortillas and crackers and flour tortillas and piesChecked by us

Check your whole week

Bring a tracker export or describe your usual week. The same rules check all of it.

The numbers

Open every value

Name in the database: Crackers, matzo, whole-wheat

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Calcium	23 mg	6.55 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	23 mg	6.55 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Carbohydrate	78.9 g	22.48 g	listed used	`US food database (USDA SR Legacy)` #172742	C
	78.9 g	22.48 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Energy	351 kcal	–	FDC Energy (kcal) used	`US food database (USDA SR Legacy)`	–
	351 kcal	–	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Fat	1.5 g	0.43 g	listed used	`US food database (USDA SR Legacy)` #172742	C
	1.5 g	0.43 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Fibre	11.8 g	3.36 g	listed used	`US food database (USDA SR Legacy)` #172742	C
	11.8 g	3.36 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Folate	35 µg	9.97 µg	listed used	`US food database (USDA SR Legacy)` #172742	C
	35 µg	9.97 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Iron	4.65 mg	1.32 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	4.65 mg	1.32 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Magnesium	134 mg	38.18 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	134 mg	38.18 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Phosphorus	305 mg	86.89 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	305 mg	86.89 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Potassium	316 mg	90.03 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	316 mg	90.03 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Protein	13.1 g	3.73 g	listed used	`US food database (USDA SR Legacy)` #172742	C
	13.1 g	3.73 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Riboflavin (B2)	0.271 mg	0.08 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	0.271 mg	0.08 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Selenium	75.1 µg	21.4 µg	listed used	`US food database (USDA SR Legacy)` #172742	C
	75.1 µg	21.4 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Sodium	2 mg	0.57 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	2 mg	0.57 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Thiamin (B1)	0.365 mg	0.1 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	0.365 mg	0.1 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Vitamin B6	0.159 mg	0.05 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	0.159 mg	0.05 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Water	4.8 g	1.37 g	listed used	`US food database (USDA SR Legacy)` #172742	C
	4.8 g	1.37 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Zinc	2.61 mg	0.74 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	2.61 mg	0.74 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Copper	0.35 mg	0.1 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	0.35 mg	0.1 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Manganese	3.5 mg	1 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	3.5 mg	1 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Niacin (B3, preformed)	5.41 mg	1.54 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	5.41 mg	1.54 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C
Pantothenic acid (B5)	1.235 mg	0.35 mg	listed used	`US food database (USDA SR Legacy)` #172742	C
	1.235 mg	0.35 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3864	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Sources

Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.