Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheatVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Oil Roasted Almonds

13%

76%

11%

5 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Oil Roasted Almonds

17%498kcal

Energy

29.7%860kcal

498 kcalvs860 kcal

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

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2.2%2.13g

Fat

80.6%78.2g

2.13 gvs78.2 g

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

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1.08%0.34g

Saturated Fat

18.6%5.96g

0.34 gvs5.96 g

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

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2.92%0.047g

Omega 3

0%0g

0.047 gvs0 g

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

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5.15%0.88g

Omega 6

113%19g

0.88 gvs19 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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86%112g

Carbohydrate

19.3%25g

112 gvs25 g

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

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Sugars

8.9%6.45g

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

NA gvs6.45 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

%0.057g

NA gvs0.057 g

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

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Sucrose

%6.2g

NA gvs6.2 g

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

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44%16.7g

Fiber

39%15g

16.7 gvs15 g

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

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33%18.6g

Protein

53.7%30g

18.6 gvs30 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Oil Roasted 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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43%0.52mg

Vitamin B1

11%0.13mg

Thiamine

0.52 mgvs0.13 mg

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

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29.5%0.38mg

Vitamin B2

85%1.1mg

Riboflavin

0.38 mgvs1.1 mg

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

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48%7.67mg

Vitamin B3

32.5%5.2mg

Niacin, nicotinic acid, niacinamide

7.67 mgvs5.2 mg

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

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35%1.76mg

Vitamin B5

6.5%0.32mg

Pantothenic acid

1.76 mgvs0.32 mg

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

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17.3%0.23mg

Vitamin B6

13%0.17mg

Pyridoxine

0.23 mgvs0.17 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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12.4%49.6μg

Vitamin B9

9.57%38.3μg

Folates and Folic Acid

49.6 μgvs38.3 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

245%37mg

Tocopherols and Tocotrienols

NA mgvs37 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 Oil Roasted Almonds

3.26%32.6mg

Calcium

41.2%412mg

32.6 mgvs412 mg

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

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55%0.5mg

Copper

150%1.35mg

0.5 mgvs1.35 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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82.4%6.6mg

Iron

65.2%5.2mg

6.6 mgvs5.2 mg

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

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45.2%190mg

Magnesium

92%388mg

190 mgvs388 mg

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

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216%4.96mg

Manganese

152%3.5mg

4.96 mgvs3.5 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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61.8%432mg

Phosphorus

94%661mg

432 mgvs661 mg

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

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13%448mg

Potassium

29%991mg

448 mgvs991 mg

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

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194%106μg

Selenium

10.6%5.8μg

106 μgvs5.8 μg

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

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0.19%2.83mg

Sodium

0.094%1.4mg

2.83 mgvs1.4 mg

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

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33.6%3.7mg

Zinc

39.6%4.35mg

3.7 mgvs4.35 mg

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

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0.18%6.8g

Water

0.11%3.97g

6.8 gvs3.97 g

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

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Lets compare vitamin content per 5 ounces of Crackers, matzo, whole-wheat vs Oil Roasted Almonds:

Crackers, matzo, whole-wheat have 4 times more Vitamin B1, 1.5 times more Vitamin B3, 5.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.9 times more Vitamin B2 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Crackers, matzo, whole-wheat vs Oil Roasted Almonds:

Crackers, matzo, whole-wheat have 1.3 times more Iron, 1.4 times more Manganese and 18.3 times more Selenium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 12.7 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 2.2 times more Potassium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Oil Roasted Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, matzo, whole-wheat have more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.7 times more Energy, 36.8 times more Fat, 17.3 times more Saturated Fat, 21.9 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Oil Roasted Almonds have similar amounts of Fiber per 5 oz.
Both Crackers, matzo, whole-wheat as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainOil Roasted AlmondsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Almond pasteOil Roasted AlmondsVS Almond paste

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Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheatVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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