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Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheatVS Almonds

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat
14%
4%
82%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

48%1393kcal
Energy
79.2%2298kcal
1393 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.14%5.95g
Fat
204%198g
5.95 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g
Saturated Fat
47%15g
0.96 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.2%0.13g
Omega 3
0.74%0.012g
0.13 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.4%2.45g
Omega 6
288%49g
2.45 gvs49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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241%313g
Carbohydrate
65.8%85.5g
313 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.6%0.44g
≤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]
NA gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.67g
NA gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%15.7g
NA gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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123%47g
Fiber
131%49.6g
47 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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93%52g
Protein
150%84g
52 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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121%1.45mg
Vitamin B1
68%0.81mg
Thiamine
1.45 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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82.7%1.08mg
Vitamin B2
347%4.5mg
Riboflavin
1.08 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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134%21.5mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
21.5 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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98%4.92mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
4.92 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.5%0.63mg
Vitamin B6
42%0.54mg
Pyridoxine
0.63 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.7%139μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
139 μgvs175 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
678%102mg
Tocopherols and Tocotrienols
NA mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.13%91mg
Calcium
107%1068mg
91 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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154%1.4mg
Copper
455%4.1mg
1.4 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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231%18.5mg
Iron
184%14.7mg
18.5 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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127%532mg
Magnesium
255%1072mg
532 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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604%14mg
Manganese
376%8.65mg
14 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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173%1211mg
Phosphorus
273%1909mg
1211 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg
Potassium
85.6%2909mg
1254 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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542%298μg
Selenium
29.6%16.3μg
298 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg
Sodium
0.26%3.97mg
7.94 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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94%10.4mg
Zinc
113%12.4mg
10.4 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.51%19g
Water
0.47%17.5g
19 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Crackers, matzo, whole-wheat vs Almonds:
Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Almonds:
Comparison of macro-nutrients per 14 ounces:



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