Comparing Nutrients in 1 pound Crackers, matzo, whole-wheatVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Blanched Almonds

14%

75%

11%

1 lb ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Blanched Almonds

55%1592kcal

Energy

92%2676kcal

1592 kcalvs2676 kcal

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

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7%6.8g

Fat

246%238g

6.8 gvs238 g

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

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3.44%1.1g

Saturated Fat

56%18g

1.1 gvs18 g

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

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9.36%0.15g

Omega 3

1.13%0.018g

0.15 gvs0.018 g

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

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16.5%2.8g

Omega 6

330%56g

2.8 gvs56 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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275%358g

Carbohydrate

65%84.7g

358 gvs84.7 g

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

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Sugars

29%21g

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

NA gvs21 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.14g

NA gvs0.14 g

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

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Sucrose

%20.2g

NA gvs20.2 g

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

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141%53.5g

Fiber

118%45g

53.5 gvs45 g

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

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106%59.4g

Protein

173%97g

59.4 gvs97 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Blanched 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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138%1.66mg

Vitamin B1

72%0.87mg

Thiamine

1.66 mgvs0.87 mg

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

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95%1.23mg

Vitamin B2

248%3.23mg

Riboflavin

1.23 mgvs3.23 mg

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

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153%24.5mg

Vitamin B3

99%16mg

Niacin, nicotinic acid, niacinamide

24.5 mgvs16 mg

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

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112%5.62mg

Vitamin B5

28.5%1.42mg

Pantothenic acid

5.62 mgvs1.42 mg

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

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55.5%0.72mg

Vitamin B6

40%0.52mg

Pyridoxine

0.72 mgvs0.52 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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39.7%159μg

Vitamin B9

55.6%222μg

Folates and Folic Acid

159 μgvs222 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

718%108mg

Tocopherols and Tocotrienols

NA mgvs108 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 Blanched Almonds

10.4%104mg

Calcium

107%1070mg

104 mgvs1070 mg

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

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176%1.6mg

Copper

518%4.66mg

1.6 mgvs4.66 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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264%21mg

Iron

186%15mg

21 mgvs15 mg

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

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145%608mg

Magnesium

289%1216mg

608 mgvs1216 mg

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

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690%16mg

Manganese

362%8.32mg

16 mgvs8.32 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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198%1383mg

Phosphorus

312%2182mg

1383 mgvs2182 mg

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

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42%1433mg

Potassium

88%2989mg

1433 mgvs2989 mg

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

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619%341μg

Selenium

26.4%14.5μg

341 μgvs14.5 μg

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

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0.6%9.07mg

Sodium

5.75%86mg

9.07 mgvs86 mg

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

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108%12mg

Zinc

122%13.5mg

12 mgvs13.5 mg

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

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0.59%21.8g

Water

0.55%20.5g

21.8 gvs20.5 g

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

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

Crackers, matzo, whole-wheat have 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Blanched Almonds.
While Blanched Almonds contain 2.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

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

Crackers, matzo, whole-wheat have 1.4 times more Iron, 1.9 times more Manganese and 23.5 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 10.3 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Potassium and 9.5 times more Sodium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Blanched Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Crackers, matzo, whole-wheat have 8.3 times more Omega 3 and 4.2 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Energy, 35 times more Fat, 16.3 times more Saturated Fat, 20 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Blanched Almonds have similar amounts of Fiber per 1 lb.
Both Crackers, matzo, whole-wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainBlanched AlmondsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 1 pound Crackers, matzo, whole-wheatVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: