Comparing Nutrients in 14 ounces Blanched AlmondsVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

14 oz ▼

Macro Nutrients

Blanched Almondsvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

80.7%2342kcal

Energy

59.4%1723kcal

2342 kcalvs1723 kcal

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

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215%208g

Fat

48.3%47g

208 gvs47 g

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

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49%15.7g

Saturated Fat

36.4%11.6g

15.7 gvs11.6 g

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

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0.99%0.016g

Omega 3

21.3%0.34g

0.016 gvs0.34 g

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

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289%49g

Omega 6

37%6.32g

49 gvs6.32 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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57%74g

Carbohydrate

218%284g

74 gvs284 g

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

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25.3%18.4g

Sugars

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

18.4 gvsNA g

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

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0%0g

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 gvsNA g

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

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%0.12g

Glucose

0.12 gvsNA g

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

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%17.7g

Sucrose

17.7 gvsNA g

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

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103%39.3g

Fiber

31.3%12g

39.3 gvs12 g

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

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152%85g

Protein

65.2%36.5g

85 gvs36.5 g

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

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Vitamins

Blanched Almondsvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

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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63%0.76mg

Vitamin B1

187%2.24mg

Thiamine

0.76 mgvs2.24 mg

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

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217%2.82mg

Vitamin B2

141%1.83mg

Riboflavin

2.82 mgvs1.83 mg

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

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87%14mg

Vitamin B3

130%21mg

Niacin, nicotinic acid, niacinamide

14 mgvs21 mg

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

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25%1.25mg

Vitamin B5

36%1.8mg

Pantothenic acid

1.25 mgvs1.8 mg

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

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35%0.46mg

Vitamin B6

11.6%0.15mg

Pyridoxine

0.46 mgvs0.15 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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48.6%194μg

Vitamin B9

123%492μg

Folates and Folic Acid

194 μgvs492 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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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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628%94mg

Vitamin E

Tocopherols and Tocotrienols

94 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

Blanched Almondsvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

94%937mg

Calcium

47.2%472mg

937 mgvs472 mg

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

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453%4.08mg

Copper

87.8%0.79mg

4.08 mgvs0.79 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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163%13mg

Iron

268%21.4mg

13 mgvs21.4 mg

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

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253%1064mg

Magnesium

25.5%107mg

1064 mgvs107 mg

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

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317%7.3mg

Manganese

120%2.76mg

7.3 mgvs2.76 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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273%1909mg

Phosphorus

59.5%417mg

1909 mgvs417 mg

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

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77%2616mg

Potassium

15%508mg

2616 mgvs508 mg

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

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23%12.7μg

Selenium

12.7 μgvsNA μg

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

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5.03%75.4mg

Sodium

203%3040mg

75.4 mgvs3040 mg

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

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107%11.8mg

Zinc

27.8%3.06mg

11.8 mgvs3.06 mg

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

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0.48%18g

Water

0.44%16.3g

18 gvs16.3 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 Blanched Almonds vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Blanched Almonds have 1.5 times more Vitamin B2 and 3 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Blanched Almonds have 2 times more Calcium, 5.2 times more Copper, 9.9 times more Magnesium, 2.6 times more Manganese, 4.6 times more Phosphorus, 5.1 times more Potassium and 3.9 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.6 times more Iron and 40.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

Blanched Almonds have 1.4 times more Energy, 4.5 times more Fat, 1.3 times more Saturated Fat, 7.8 times more Omega 6, 3.3 times more Fiber and 2.3 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 21.5 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Blanched AlmondsVS Roasted AlmondsCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Roasted AlmondsBlanched AlmondsVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low salt

Compare Foods

Comparing Nutrients in 14 ounces Blanched AlmondsVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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