Comparing Nutrients in 14 ounces AlmondsVS Nabisco, Nabisco Grahams Crackers

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Nabisco, Nabisco Grahams Crackers

21%

72%

14 oz ▼

Macro Nutrients

Almondsvs Nabisco, Nabisco Grahams Crackers

79.2%2298kcal

Energy

58%1683kcal

2298 kcalvs1683 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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204%198g

Fat

41%39.7g

198 gvs39.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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47%15g

Saturated Fat

19.3%6.2g

15 gvs6.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

0.012 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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288%49g

Omega 6

49 gvsNA 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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65.8%85.5g

Carbohydrate

233%302g

85.5 gvs302 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.3g

Sugars

126%91g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvs91 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.6%0.44g

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]

0.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.67g

Glucose

0.67 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.7g

Sucrose

15.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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131%49.6g

Fiber

35.5%13.5g

49.6 gvs13.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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150%84g

Protein

49.5%27.7g

84 gvs27.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Nabisco, Nabisco Grahams Crackers

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68%0.81mg

Vitamin B1

75.4%0.9mg

Thiamine

0.81 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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347%4.5mg

Vitamin B2

73.3%0.95mg

Riboflavin

4.5 mgvs0.95 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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89.7%14.4mg

Vitamin B3

94%15mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs15 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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37.4%1.87mg

Vitamin B5

Pantothenic acid

1.87 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42%0.54mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.54 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43.7%175μg

Vitamin B9

45.6%183μg

Folates and Folic Acid

175 μgvs183 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA 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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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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678%102mg

Vitamin E

Tocopherols and Tocotrienols

102 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Nabisco, Nabisco Grahams Crackers

107%1068mg

Calcium

31.4%314mg

1068 mgvs314 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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455%4.1mg

Copper

13.2%0.12mg

4.1 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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184%14.7mg

Iron

205%16.4mg

14.7 mgvs16.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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255%1072mg

Magnesium

55.8%234mg

1072 mgvs234 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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376%8.65mg

Manganese

8.65 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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400%180μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

180 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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273%1909mg

Phosphorus

115%802mg

1909 mgvs802 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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85.6%2909mg

Potassium

20.7%703mg

2909 mgvs703 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.6%16.3μg

Selenium

16.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

174%2616mg

3.97 mgvs2616 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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113%12.4mg

Zinc

70%7.7mg

12.4 mgvs7.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.5g

Water

0.39%14.3g

17.5 gvs14.3 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 Almonds vs Nabisco, Nabisco Grahams Crackers:

Almonds have 4.7 times more Vitamin B2 and 1.4 times more Vitamin B6 than Nabisco, Nabisco Grahams Crackers.
Both Almonds and Nabisco, Nabisco Grahams Crackers have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 oz.
Both Almonds as well as Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Nabisco, Nabisco Grahams Crackers:

Almonds have 3.4 times more Calcium, 34.4 times more Copper, 4.6 times more Magnesium, 2.4 times more Phosphorus, 4.1 times more Potassium and 1.6 times more Zinc than Nabisco, Nabisco Grahams Crackers.
While Nabisco, Nabisco Grahams Crackers contain 659 times more Sodium than Almonds.
Both Almonds and Nabisco, Nabisco Grahams Crackers have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Almonds have 1.4 times more Energy, 5 times more Fat, 2.4 times more Saturated Fat, 3.7 times more Fiber and 3 times more Protein than Nabisco, Nabisco Grahams Crackers.
While Nabisco, Nabisco Grahams Crackers contain 3.5 times more Carbohydrate and 5.3 times more Sugars than Almonds.
Both Almonds as well as Nabisco, Nabisco Grahams Crackers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsNabisco, Nabisco Grahams CrackersVS Blanched AlmondsAlmondsVS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingNabisco, Nabisco Grahams CrackersVS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Nabisco, Nabisco Grahams Crackers

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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