Comparing Nutrients in 500 calories AlmondsVS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

Almonds

86.4g

Crackers, cream, La Moderna Rikis Cream Crackers

108g

Almonds have 1.2 times more energy per 100g than Crackers, cream, La Moderna Rikis Cream Crackers. It has very high energy density when compared to other foods. Crackers, cream, La Moderna Rikis Cream Crackers having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

500 kcal ▼

Macro Nutrients

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

21.7%21g

43 gvs21 g

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

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10.3%3.3g

Saturated Fat

8.87%2.84g

3.3 gvs2.84 g

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

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0.16%0.003g

Omega 3

1.35%0.022g

0.003 gvs0.022 g

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

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62.6%10.6g

Omega 6

3.88%0.66g

10.6 gvs0.66 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.3%18.6g

Carbohydrate

53.8%70g

18.6 gvs70 g

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

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5.2%3.76g

Sugars

15.5%11.2g

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

3.76 gvs11.2 g

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

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0.13%0.095g

Fructose

1.63%1.2g

≤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]

0.095 gvs1.2 g

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

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%0.15g

Glucose

%1.02g

0.15 gvs1.02 g

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

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%3.4g

Sucrose

%8.6g

3.4 gvs8.6 g

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

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28.4%10.8g

Fiber

6.8%2.6g

10.8 gvs2.6 g

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

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32.6%18.3g

Protein

14%7.75g

18.3 gvs7.75 g

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

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Vitamins

Almondsvs Crackers, cream, La Moderna Rikis Cream 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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14.8%0.18mg

Vitamin B1

Thiamine

0.18 mgvsNA mg

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

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75.6%0.98mg

Vitamin B2

Riboflavin

0.98 mgvsNA mg

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

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19.5%3.12mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

3.12 mgvsNA mg

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

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8.13%0.41mg

Vitamin B5

Pantothenic acid

0.41 mgvsNA mg

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

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9.1%0.12mg

Vitamin B6

Pyridoxine

0.12 mgvsNA mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

Folates and Folic Acid

38 μgvsNA μg

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

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0%0μg

Vitamin B12

36%0.86μg

Cobalamin

0 μgvs0.86 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA 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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148%22mg

Vitamin E

Tocopherols and Tocotrienols

22 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, cream, La Moderna Rikis Cream Crackers

23.2%232mg

Calcium

79%791mg

232 mgvs791 mg

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

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99%0.89mg

Copper

13.5%0.12mg

0.89 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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40%3.2mg

Iron

89.4%7.16mg

3.2 mgvs7.16 mg

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

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55.5%233mg

Magnesium

7.2%30mg

233 mgvs30 mg

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

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82%1.9mg

Manganese

39.6%0.91mg

1.9 mgvs0.91 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

15.4%108mg

415 mgvs108 mg

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

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18.6%633mg

Potassium

3.7%126mg

633 mgvs126 mg

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

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6.44%3.54μg

Selenium

3.54 μgvsNA μg

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

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0.058%0.86mg

Sodium

54%810mg

0.86 mgvs810 mg

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

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24.5%2.7mg

Zinc

40.3%4.43mg

2.7 mgvs4.43 mg

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

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0.1%3.8g

Water

0.13%4.83g

3.8 gvs4.83 g

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

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Lets compare vitamin content per 500 calories of Almonds vs Crackers, cream, La Moderna Rikis Cream Crackers:

Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Almonds.

Comparing minerals per 500 calories for Almonds vs Crackers, cream, La Moderna Rikis Cream Crackers:

Almonds have 7.3 times more Copper, 7.7 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus and 5 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.4 times more Calcium, 2.2 times more Iron, 938.4 times more Sodium and 1.6 times more Zinc than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 2.1 times more Fat, 16.1 times more Omega 6, 4.2 times more Fiber and 2.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.8 times more Carbohydrate and 3 times more Sugars than Almonds.
Both Almonds and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Almonds as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCrackers, cream, La Moderna Rikis Cream CrackersVS Blanched AlmondsAlmondsVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozen

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: