Crackers, matzo, whole-wheat

grains

🌾
1469 cal
P:13gC:79gF:2g
11.8g fiber
Nutrition Facts
Serving Size: 100g
Calories1469
Total Fat1.5g
Saturated Fat0.0g
Total Carbs78.9g
Fiber11.8g
Sugars0.0g
Protein13.1g

Macro Breakdown

Protein13.1g (14%)
Carbs78.9g (83%)
Fat1.5g (4%)

Health Scores (0-10)

10.0
Metabolic
9.6
Inflammation
10.0
Hormonal
10.0
Gut Health
6.0
Skin Health
5.0
Brain Health
10.0
Bone Health
10.0
Sleep
10.0
Exercise
9.7
Longevity
10.0
Detox
10.0
Immunity
10.0
Pral
3.1
Satiety
0.0
Nutrient Density
5.0
Bioavailability
10.0
Electrolyte
5.7
Methylation

🧬 How Crackers, matzo, whole-wheat Affects Your Health

💪

Testosterone 24% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

🧘

Cortisol & Stress 32% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

🧘

Cortisol 9% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

🦋

Thyroid 137% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

🏥

Testosterone Low

zinc + magnesium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🏥

Hypothyroid

selenium + zinc. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

🩸

Iron 26% DV

26% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

⚡

Magnesium 32% DV

32% DV. Calms nerves, relaxes muscles, supports sleep.

Complete Nutrient Profile

NutrientAmount / 100g% Daily Value
Energy Kcal1469.0 kJ—
Protein13.1 g26% DV
Total Fat1.5 g2% DV
Carbohydrate78.9 g29% DV
Fiber11.8 g42% DV
Sodium2.0 mg—
Calcium23.0 mg2% DV
Iron4.7 mg26% DV
Magnesium134.0 mg32% DV
Phosphorus305.0 mg24% DV
Potassium316.0 mg7% DV
Zinc2.6 mg24% DV
Vitamin B60.2 mg9% DV
Folate35.0 µg9% DV
Selenium75.1 µg137% DV

Compare Crackers, matzo, whole-wheat With...

Alcoholic beverage, rice (sake)
561 calAmaranth grain, cooked
429 calAmaranth grain
1554 calAmaranth leaves, cooked, boiled, drained
88 calAmaranth leaves, cooked, boiled, drained
88 cal
🔗 Related Guides: 🩸 Iron Deficiency / Low Ferritin 🩸 Magnesium Deficiency 🧬 Testosterone 🧬 Cortisol 🧬 Thyroid (T3/T4) 😴 Sleep Quality

Frequently Asked Questions

How does Crackers, matzo, whole-wheat support gut health?
Crackers, matzo, whole-wheat contains 11.8g of fiber per 100g (42% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.
Does Crackers, matzo, whole-wheat affect hormones?
Yes — Crackers, matzo, whole-wheat is rich in selenium (137% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production. fiber supports Estrogen and Insulin production. magnesium supports Testosterone and Cortisol production.
Is Crackers, matzo, whole-wheat good for blood pressure?
Yes. Crackers, matzo, whole-wheat provides 316mg of potassium per 100g (7% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 158.0.
Does Crackers, matzo, whole-wheat contain anti-nutrients?
Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.
How filling is Crackers, matzo, whole-wheat?
Crackers, matzo, whole-wheat has a satiety score of 3.1/10. The 11.8g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.