Comparing Nutrients in 1 kilogram AlmondsVS Crackers, rye, wafers, seasoned

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, rye, wafers, seasoned

20%

71%

1 kg ▼

Macro Nutrients

Almondsvs Crackers, rye, wafers, seasoned

200%5790kcal

Energy

131%3810kcal

5790 kcalvs3810 kcal

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

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515%499g

Fat

95%92g

499 gvs92 g

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

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119%38g

Saturated Fat

40.2%13g

38 gvs13 g

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

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1.88%0.03g

Omega 3

199%3.18g

0.03 gvs3.18 g

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

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725%123g

Omega 6

193%33g

123 gvs33 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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166%216g

Carbohydrate

568%738g

216 gvs738 g

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

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60%43.5g

Sugars

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

43.5 gvsNA g

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

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1.5%1.1g

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]

1.1 gvsNA g

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

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%1.7g

Glucose

1.7 gvsNA g

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

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%39.5g

Sucrose

39.5 gvsNA g

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

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329%125g

Fiber

550%209g

125 gvs209 g

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

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378%212g

Protein

161%90g

212 gvs90 g

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

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Vitamins

Almondsvs Crackers, rye, wafers, seasoned

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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171%2.05mg

Vitamin B1

263%3.16mg

Thiamine

2.05 mgvs3.16 mg

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

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875%11.4mg

Vitamin B2

172%2.23mg

Riboflavin

11.4 mgvs2.23 mg

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

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226%36mg

Vitamin B3

155%24.7mg

Niacin, nicotinic acid, niacinamide

36 mgvs24.7 mg

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

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94%4.7mg

Vitamin B5

112%5.6mg

Pantothenic acid

4.7 mgvs5.6 mg

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

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105%1.37mg

Vitamin B6

146%1.9mg

Pyridoxine

1.37 mgvs1.9 mg

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

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1900%570μg

Vitamin B7

Biotin

570 μgvsNA μg

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

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110%440μg

Vitamin B9

130%520μg

Folates and Folic Acid

440 μgvs520 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

1.1%1mg

Ascorbic acid

0 mgvs1 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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1709%256mg

Vitamin E

Tocopherols and Tocotrienols

256 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 Crackers, rye, wafers, seasoned

269%2690mg

Calcium

44%440mg

2690 mgvs440 mg

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

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1146%10.3mg

Copper

550%4.95mg

10.3 mgvs4.95 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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464%37mg

Iron

380%30.4mg

37 mgvs30.4 mg

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

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643%2700mg

Magnesium

252%1060mg

2700 mgvs1060 mg

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

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947%21.8mg

Manganese

1031%23.7mg

21.8 mgvs23.7 mg

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

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1007%453μg

Molybdenum

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

453 μgvsNA μg

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

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687%4810mg

Phosphorus

439%3070mg

4810 mgvs3070 mg

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

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216%7330mg

Potassium

134%4540mg

7330 mgvs4540 mg

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

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74.5%41μg

Selenium

591%325μg

41 μgvs325 μg

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

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0.67%10mg

Sodium

591%8870mg

10 mgvs8870 mg

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

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284%31mg

Zinc

232%25.5mg

31 mgvs25.5 mg

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

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1.2%44g

Water

1.1%40g

44 gvs40 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 Almonds vs Crackers, rye, wafers, seasoned:

Almonds have 5.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B6 than Almonds.
Both Almonds and Crackers, rye, wafers, seasoned have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
Both Almonds as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Crackers, rye, wafers, seasoned:

Almonds have 6.1 times more Calcium, 2.1 times more Copper, 1.2 times more Iron, 2.5 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 7.9 times more Selenium and 887 times more Sodium than Almonds.
Both Almonds and Crackers, rye, wafers, seasoned have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Almonds have 1.5 times more Energy, 5.4 times more Fat, 3 times more Saturated Fat, 3.8 times more Omega 6 and 2.4 times more Protein than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 106 times more Omega 3, 3.4 times more Carbohydrate and 1.7 times more Fiber than Almonds.
Both Almonds as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

AlmondsVS Blanched AlmondsCrackers, rye, wafers, seasonedVS Blanched AlmondsAlmondsVS Crackers, saltines (includes oyster, soda, soup)Crackers, rye, wafers, seasonedVS Crackers, saltines (includes oyster, soda, soup)

Compare Foods

Comparing Nutrients in 1 kilogram AlmondsVS Crackers, rye, wafers, seasoned

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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