Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS Almonds

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Almonds

14%

72%

14%

1 kg ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Almonds

121%3510kcal

Energy

200%5790kcal

3510 kcalvs5790 kcal

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

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15.5%15g

Fat

515%499g

15 gvs499 g

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

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7.6%2.43g

Saturated Fat

119%38g

2.43 gvs38 g

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

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20.6%0.33g

Omega 3

1.88%0.03g

0.33 gvs0.03 g

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

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36.4%6.18g

Omega 6

725%123g

6.18 gvs123 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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607%789g

Carbohydrate

166%216g

789 gvs216 g

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

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Sugars

60%43.5g

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

NA gvs43.5 g

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

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Fructose

1.5%1.1g

≤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 gvs1.1 g

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

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Glucose

%1.7g

NA gvs1.7 g

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

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Sucrose

%39.5g

NA gvs39.5 g

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

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311%118g

Fiber

329%125g

118 gvs125 g

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

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234%131g

Protein

378%212g

131 gvs212 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Almonds

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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304%3.65mg

Vitamin B1

171%2.05mg

Thiamine

3.65 mgvs2.05 mg

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

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208%2.7mg

Vitamin B2

875%11.4mg

Riboflavin

2.7 mgvs11.4 mg

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

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338%54mg

Vitamin B3

226%36mg

Niacin, nicotinic acid, niacinamide

54 mgvs36 mg

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

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248%12.4mg

Vitamin B5

94%4.7mg

Pantothenic acid

12.4 mgvs4.7 mg

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

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122%1.6mg

Vitamin B6

105%1.37mg

Pyridoxine

1.6 mgvs1.37 mg

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

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Vitamin B7

1900%570μg

Biotin

NA μgvs570 μg

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

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87.5%350μg

Vitamin B9

110%440μg

Folates and Folic Acid

350 μgvs440 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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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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Vitamin E

1709%256mg

Tocopherols and Tocotrienols

NA mgvs256 mg

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

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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

Crackers, matzo, whole-wheatvs Almonds

23%230mg

Calcium

269%2690mg

230 mgvs2690 mg

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

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389%3.5mg

Copper

1146%10.3mg

3.5 mgvs10.3 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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581%46.5mg

Iron

464%37mg

46.5 mgvs37 mg

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

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319%1340mg

Magnesium

643%2700mg

1340 mgvs2700 mg

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

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1522%35mg

Manganese

947%21.8mg

35 mgvs21.8 mg

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

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Molybdenum

1007%453μg

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

NA μgvs453 μg

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

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436%3050mg

Phosphorus

687%4810mg

3050 mgvs4810 mg

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

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93%3160mg

Potassium

216%7330mg

3160 mgvs7330 mg

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

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1365%751μg

Selenium

74.5%41μg

751 μgvs41 μg

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

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1.33%20mg

Sodium

0.67%10mg

20 mgvs10 mg

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

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237%26mg

Zinc

284%31mg

26 mgvs31 mg

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

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1.3%48g

Water

1.2%44g

48 gvs44 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Crackers, matzo, whole-wheat vs Almonds:

Crackers, matzo, whole-wheat have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B5 than Almonds.
While Almonds contain 4.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Almonds have similar amounts of Vitamin B6 per 1 kg.
Both Crackers, matzo, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs Almonds:

Crackers, matzo, whole-wheat have 1.3 times more Iron, 1.6 times more Manganese and 18.3 times more Selenium than Almonds.
While Almonds contain 11.7 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus and 2.3 times more Potassium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Crackers, matzo, whole-wheat have 11 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
While Almonds contain 1.6 times more Energy, 33.3 times more Fat, 15.6 times more Saturated Fat, 19.9 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Almonds have similar amounts of Fiber per 1 kg.
Both Crackers, matzo, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainAlmondsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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